Plant-based proteins made simple: 7 ways to add more to your plate

Protein is an important part of a healthy diet, helping build and repair tissues, support muscle health and keep your body functioning at its best. While many people think of meat, poultry and seafood as the primary sources of protein, plant-based protein options, like beans, lentils and soy products, provide protein along with fiber, vitamins and minerals that support overall wellness. can be just as powerful. 

Whether you're looking to eat more plants for heart health, manage your weight or add more variety to your meals, plant-based proteins can be a simple, affordable and nutritious choice.

You don't have to become vegetarian or vegan to benefit. Even small changes, such as swapping a few meals each week with plant-based options, can make a difference.

Let’s take a closer look at the benefits of plant-based proteins and how to incorporate them into your day-to-day.

What are plant-based proteins?

Plant-based proteins come from foods derived from plants, such as tofu, instead of animal products like meat, eggs or dairy.

When it comes to how plant-based proteins are different from commonly recognized protein foods such as a chicken breast or a glass of milk, the answer comes down to amino acids.

Protein is built from 20 different amino acids, and your body can make eleven of them on its own. The other nine, called essential amino acids, come from food. Animal proteins usually contain all nine in one sitting, which is why they're sometimes labeled "complete."

Many individual plant foods are missing one or two of those nine, which earned plant protein a reputation for being incomplete or somehow lesser. But, this isn’t the case, and it is possible to build a healthy diet without proteins from animals.

8 plant-based protein sources

Building meals around plants gets a lot easier once you know which foods offer the most protein value. Keeping a few of these stocked in your kitchen means you're never far from a protein-rich meal, even on nights when cooking feels like the last thing you want to do.

Some of the most common types of plant-based protein include:

1. Lentils and beans, which offer roughly 15 to 18 grams of protein per cooked cup along with a hefty dose of fiber
2. Tofu and tempeh, soy-based foods that carry all nine essential amino acids in one food, similar to animal protein
3. Unsweetened soy milk, a simple swap for dairy milk that carries a similar amount of protein per cup and works well in coffee, cereal or smoothies
4. Edamame, easy to snack on straight from the pod and a good source of protein on its own
5. Quinoa, a grain that also happens to be a complete protein
6. Nuts and seeds, especially almonds, pumpkin seeds and hemp seeds, which add protein along with healthy fats
7. Nut butters, such as peanut, almond or cashew, are an easy addition to smoothies, oatmeal or toast
8. Whole grains like oats and farro, which contribute smaller but still useful amounts of protein alongside their fiber

Is plant-based protein good for you?

Plant proteins offer a complete nutritional profile that animal proteins on their own can't always match. Along with the protein component itself, foods like beans, lentils, nuts and whole grains deliver important nutrients like:

• Fiber
• Magnesium
• Potassium
• Folate
• Antioxidants called polyphenols

Here's a closer look at a few specific areas where the research on plant-based proteins and their potential effect on your health stands out.

Heart health

There is a growing body of research connecting plant proteins to heart health. Recent findings from the American Heart Association suggest that plant proteins may help lower the risk of developing high blood pressure over time, a link researchers believe is tied to the potassium, fiber and lower saturated fat content found in most plant foods compared to red and processed meats.

In addition, plant proteins are typically lower in saturated fat and free of cholesterol, since cholesterol only exists in animal foods. This doesn't mean animal protein has no place at your table. It simply means that shifting even a portion of your protein intake toward plants is a good change and can work in your favor rather than against it.

If you're keeping an eye on your cardiovascular numbers and trying to avoid or reverse conditions such as high cholesterol, this is one more reason to include more plant-based proteins in your meals.
 

Related: Why I went plant-based and why my patients should too

Blood sugar and diabetes

A review of 36 studies found people eating vegetarian and plant-forward diets had a lower risk of Type 2 diabetes than those eating mostly animal-based diets. A separate study found similar results with plant protein specifically, linking higher intake of plant protein to lower long-term diabetes risk.
 

Related: 7 ways a plant-based diet can help you manage diabetes

Kidney health

Kidney health is a newer area of interest, and early findings look promising. A study found a higher ratio of plant to total protein was tied to better kidney function markers and lower mortality risk across various stages of kidney health. A related review points in the same direction, linking plant-forward eating to a reduced likelihood of kidney function decline, possibly because plant proteins produce fewer acid byproducts during digestion than animal protein.
 

Related: Why a plant-based diet might be better for your kidneys

Does plant-based protein build muscle?

If you lift weights, run or just want to stay strong as you get older, this is probably the question you care about: does plant-based protein build muscle the way animal protein does? The research here is more nuanced than a simple yes or no.

Muscle grows in response to a process called muscle protein synthesis, which gets triggered when you eat enough protein, especially protein rich in an amino acid called leucine. Animal sources like whey, eggs and meat tend to have more leucine packed into a smaller serving, so gram for gram, they can trigger a slightly stronger response.

A well-rounded plant-based diet with enough total protein, spread across the day and pulling from a mix of sources like soy, beans and grains, can support muscle growth and recovery about as effectively as an animal-based approach.

Quantity and variety matter more than fixating over any single food or source. If you're active and eating mostly plant proteins, aim to include a source at every meal and don't be afraid to eat slightly more total protein than you would if meat were your main source, since a bit of extra volume helps close that leucine gap naturally.

7 ways to incorporate more plant-based proteins in your diet

You don't have to eliminate all animal-based protein and go fully plant-based to reach your daily protein intake goals. Small changes tend to stick better than a dramatic overhaul. Over time, these swaps can add up to a noticeably different way of eating, without feeling like a strict diet plan.

1. Swap in beans or lentils for half the meat in a recipe. You can add these into chili, tacos and pasta without changing the flavor much.
2. Build a grain bowl once or twice a week. Layer quinoa or farro with roasted vegetables, chickpeas and a simple low-fat dressing. It comes together fast and keeps well for a protein-packed lunch the next day.
3. Keep a protein-rich snack within reach. High-protein snacks such as roasted edamame, a handful of almonds or hummus with crunchy, raw veggies give you something to grab instead of chips when hunger hits between meals.
4. Add nut butter or seeds to your breakfast. A spoonful of peanut or almond butter on toast or a scoop of chia or hemp seeds in oatmeal adds protein before your day even gets started.
5. Try tofu or tempeh in a dish you already know how to cook. Cube it and toss it into a stir-fry the same way you would an animal protein, such as chicken. Pressing tofu first helps it crisp up better in the pan.
6. Use a plant protein as the base for one dinner a week. Even one meatless night a week, built around a bean or soy dish you enjoy, adds up over a year of eating.
7. Pair grains with legumes when you can. Rice and beans, hummus on whole wheat pita or lentil soup with a side of bread naturally round out your amino acid intake in one sitting.

If you’re looking to move away from eating animal products, it may be helpful to think in terms of addition rather than subtraction. Instead of telling yourself you're cutting out meat, focus on adding more beans, grains and nuts into meals you already enjoy.

Plant-based proteins are worth a spot on your plate

Plant-based proteins aren't a passing trend or a compromise you make when animal-based protein isn't available. They're a solid way to fuel your body, support your heart and even build muscle when you eat enough of them across a varied diet.

Whether you're curious about cutting back on meat a few nights a week or just want to round out your meals with more fiber and nutrients, plant-based proteins give you plenty of tasty, practical ways to get there.

Ready to put more plant-based proteins on your plate but not sure where to start? A registered dietitian can help you build a nutrition plan around your goals, your schedule and the foods you enjoy eating. If you'd rather start with a broader conversation about your overall health, your primary care provider is a great place to figure out the right next steps together.