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We live in a world with a lot of nutritional noise. From the newest studies of what foods are beneficial or harmful, new diets in every social media feed, and advice from left and right, it’s hard to discern what meal plan is best individually. One thing most meal plans agree on, though, is that more whole foods with a heavy focus on plant-based ingredients are a sound basis upon which to build.
In recent years, with the spotlight on vegan and vegetarian options, everyone from TikTok influencers to professional athletes and maybe even an acquaintance or two of yours has been expounding on the benefits of a plant-based diet. They report increased energy levels, improved health, and even the ability to maintain physical lifestyles and build muscle mass. Often up against the question of how it’s possible to get enough protein in a diet devoid of meat, they’ve made it clear there is no need for concern.
Is It Possible to Get Enough Protein From Not Eating Meat?
Where does protein come from in plant-based sources? Most assumptions are that beans need to be a staple for every meal, and while legumes provide a good amount of protein, that’s certainly not the only source. Nuts, soy, and whole grains all offer more protein than you may realize. Since protein is our primary source of essential amino acids, it’s important to vary the plant-based protein sources used in a meatless diet. It’s easy to make 100g of protein a day while enjoying various healthy meals.
What are the Main Benefits of a Plant-based Protein Diet?
Even if we can get enough protein in a plant-based diet, is that enough to ditch the meat? For many, it is. As we look to shrink our carbon footprint and support the environment, lowering meat consumption has a huge impact. On a more individual level, plant-based diets are rich in various vitamins, minerals, and antioxidants that are typically lower in cholesterol and saturated fats than their animal-based counterparts. These health benefits can lead to a variety of health benefits.
Weight Management
A common worry when cutting meat is that it will be impossible to get full—however, this is an easily disproved myth. Protein-rich foods, combined with larger portions of less calorie-dense ingredients, meaning you can enjoy hearty portions of healthy meals that leave you fuller for longer. When looking to manage weight, being able to feel full without overloading the calories is a great positive for plant-based eating.
Heart Health
Going plant-based is a great way to support your goals if you want to lower cholesterol and improve heart health. By getting more protein from plants and less from cholesterol-rich animal proteins, you can reduce your risk of heart disease and improve overall cardiovascular health.
Chronic Disease Prevention
Lower saturated fats, more variety in vitamins, and fewer artificial sugars, going plant-based can provide the building blocks for preventing many chronic diseases. Apart from the lowered risk of heart disease, lower risk of diabetes and certain cancers have all been linked to increasing the amount of plants in our diet. When we replace animal protein with plant protein sources, we cut out excess fats and calories that don’t serve us in our health goals.
Reduced Inflammation
Other benefits of a plant-based diet include reduced inflammation, thanks to the boost of antioxidants in certain foods. Nuts, grains, and vegetables can be excellent sources of antioxidants that will reduce inflammation and support heart and brain health.
How to Get Enough Protein Without Eating Meat? 6 Best Methods
So, what plant-based foods pack the biggest punch of protein? The answer is more than you would think. And while some foods have more protein than others, it’s essential to balance plant-based protein sources to get a complete and balanced amino acid profile. Add intentional variety to your diet with the following protein sources.
Legumes
Legumes include a wide variety of beans, from black and pinto to edamame, lentils, chickpeas, and more. These protein sources include healthy fats, which add a hearty filling element to plant-based dishes. Legumes are an easy way to bulk up your meat-free meals, from entrees to snacks and soups.
Nuts and Seeds
Nuts and seeds make another great concentrated source of protein. As a snack, a topping on meals, or even ground into flour to add protein to baked goods, you’ll find everything from peanuts to cashews to sunflower seeds appearing in things like protein bars and energy balls. And, of course, a good nut butter makes an easy snack or can be spread anytime.
Whole Grains
We don’t typically think of rice, pasta, or bread as a way to add protein to our diet. Whole grains, in fact, have more protein than you may realize. Quinoa, brown rice, and barley all have significant amounts of protein, plus added vitamins needed in a well-rounded diet.
Tofu and Tempeh
While soybeans fall into the legume category, tofu and tempeh take a simple bean and turn it into a meat substitute great for preparations like marinating, stir-frying, or baking. Both tofu and tempeh are staples for replacing meat, but tempeh will be the biggest bang for your buck if you are looking to bulk up the protein.
Protein-Rich Vegetables
Vegetables are great at providing a variety of vitamins and minerals, even antioxidants, but we rarely think of them when looking for a protein source. Vegetables like broccoli, Brussels sprouts, and spinach are all protein-rich and a great addition to meals.
Dairy and Plant-Based Milk
While a plant-based diet may or may not contain dairy, there is no denying that dairy is an excellent source of protein and certain vitamins. That doesn’t mean the same applies to plant-based milk and dairy substitutes. Many cheese and milk substitutes are made with protein-rich nuts and further fortified with vitamins to really round out their nutrient profile.
What are Some High-Protein Vegan Meal Ideas?
Creating vegan meals high in protein isn’t as daunting a task as it may seem. With a wide variety of kitchen recipes available across all skill levels, many meals are easy to prepare and can be customized to individual preferences. Switch up your main protein sources with a few of these delicious ideas to ensure a good variety and nutritional balance.
Chickpea Salad
A variety of fresh greens and vegetables is a fantastic base for any salad, but adding some seasoned roast chickpeas to the top provides crunch along with a boost of protein. Add a tangy vinaigrette like a mix of lemon and red wine vinegar with olive oil and herbs, and you have a bright, filling salad full of flavor and texture variety.
Lentil Soup
Lentils, tomatoes, and peppers are a hearty base for a filling soup. Lentils are packed with protein and fiber; bell peppers pack more vitamin C than oranges. Add some kale, lemon juice, fresh herbs, and vegetable broth, and you have a garden fresh soup in no time.
Black Bean Burritos
A high-protein, vegan burrito doesn’t get any simpler than a black bean burrito. Load your tortilla of preference with seasoned black beans, fresh vegetables, salsa, guacamole, and regular or plant-based cheese, and you have a hand-held, protein-packed meal on the go!
Edamame and Veggie Bowl
Edamame is a whole young soybean that is green in color and has a tender bite. It can come in a shell, but getting it shelled is a perfect way to make it a quick addition to your meals. Saute with vegetables of choice, a little soy sauce, and sriracha; serve over quinoa, and you have a filling, colorful entree.
How Much Plant Protein Do You Need Daily to Build Muscles?
It’s easy to meet moderate protein goals when going plant-based, but that doesn’t mean you can’t get enough protein to build muscle as well. If you have muscle growth goals, 1.6 to 2.2 grams per kilogram (.7-1 grams per pound) of protein can seem like a lofty goal, but adding a few protein-rich ingredients into meals, snacks, and beverages daily quickly meets your needs.
Bottom Line
Whether looking to maintain or build muscle, going plant-based has benefits far beyond getting 100g of protein a day or more. By keeping a variety of protein sources in your diet, you’ll get a complete amino acid profile and a range of vitamins, minerals, and antioxidants that promote better cardiovascular and overall well-being. With some intentional planning in your meal prep for the week, you’ll be energized, feeling great, and crushing your protein goals.
