Eating plant-based means the majority of your diet consists of plant foods. While you can still eat meat and other animal products like cheese and eggs, these are typically limited.
I started following a plant-based eating pattern in my early 20s for a mix of health and environmental reasons. Overall, I found I liked the way I felt when I cut down on meat and dairy. I started treating these foods as sides or add-ons while vegetables and grains became the main dish.
But getting enough energy and protein from plant foods can be challenging. Since the majority of my meals either have no meat or only small amounts of meat, I have to be intentional about getting enough protein from other sources. My go-to plant proteins are ones that are versatile, simple, and nutrient-dense.
Chickpeas are a versatile plant protein rich in fiber and minerals.
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Protein: 9.13 grams per 1/2 cup
Legumes (beans, peas, and lentils) are an excellent source of plant-based protein. They’re also a good source of fiber and contain various beneficial minerals. I especially like chickpeas for their versatility. It’s easy to adjust their flavor and texture based on your preferences.
One of my favorite ways to enjoy chickpeas is to toss them with olive oil and spices and bake or air-fry them until they are slightly crunchy. These make a fun protein-rich topping for salads or grain bowls. I’ll also toss chickpeas into a curry or blend them with herbs for homemade falafel balls.
Tofu is high in protein, making it a go-to meat alternative in many plant-based diets.
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Protein: 21.8 grams per 1/2 cup
Tofu can get a bad rap, but I like how much protein it offers and how easy it is to work with. I can prep and cook it like I would most meats, providing a simple alternative. Most tofu you’ll find in a store is prepared with calcium sulfate, making tofu a good source of calcium in addition to protein.
If I have time, I’ll marinate tofu to let it soak up the extra flavor. If not, I’ll just toss cubed tofu with oil, spices, and some cornstarch. Then, I’ll bake, air-fry, or stir-fry—whatever I’m in the mood for. One of my go-to meals is a tofu stir-fry with peppers and onions served over brown rice.
Tempeh, made from fermented soybeans, has a firm texture and mild, nutty flavor.
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Protein: 16.9 grams per 1/2 cup
Tempeh is made of fermented soybeans. It has a firmer, denser texture than tofu, and a slightly nuttier taste. Like tofu, tempeh can absorb the flavor of marinades. It’s also a good source of several vitamins and minerals, including iron, phosphorus, zinc, and B vitamins.
In terms of texture, I find tempeh makes a good substitute for grilled chicken. I like to slice it into strips and sear them to add to a salad or use in a Caesar salad wrap.
Whole grains are a good source of protein, fiber, vitamins, and minerals.
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Protein: Quinoa: 4.1 grams per 1/2 cup; Farro: 11.9 grams per 1/2 cup
Whole grains are an often-forgotten source of protein. “Super grains” like quinoa and farro are especially high in protein and other nutrients like fiber, iron, and magnesium. I like to use these grains as a base and top them with other plant proteins and nutrient-dense vegetables.
Nuts and seeds are small but rich in protein, fiber, and healthy fats.
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Protein: Chia seeds: 7.6 grams per 1/3 cup; Almonds: 6.4 grams per 1/3 cup
Nuts and seeds pack a surprising nutritional punch. They’re great sources of protein, fiber, healthy fats, and essential minerals. Plus, they add a burst of flavor and texture to meals. Here are some ways I like to use nuts and seeds:
- Add a palmful of chia seeds to a yogurt bowl or oatmeal. (Tip: If your oatmeal is too watery, chia seeds will soak up the extra liquid and add a fun texture to your oats.)
- Sprinkle pumpkin or sunflower seeds over roasted vegetables.
- Roast walnuts or pecans to add on top of salads.
- Eat a handful of pistachios or almonds for a quick snack.
