How to Add More Plant-Based Protein to Your Diet

Incorporating More Plant-Based Proteins Into Your Diet

Protein is an essential macronutrient for building muscle, supporting metabolism, and keeping you feeling full. While animal products like meat, eggs and dairy are common sources of protein, incorporating more plant-based options like Plantfare offers health benefits.

For hardcore carnivores looking to add more plants into their diet, plant-based proteins can seamlessly substitute for or complement your favorite meaty dishes. Here are tips for painlessly working in plant-based protein sources.

Benefits of Plant-Based Protein

Protein from plants like beans, legumes, nuts, seeds, and grains provides advantages including:

• More fiber for better digestion and heart health
• Lower in saturated fat and cholesterol
• Rich in antioxidants and phytonutrients
• More environmentally sustainable than meat
• Ethical for those avoiding animal products

Plant proteins like soy and pea offer a complete amino acid profile comparable to animal sources. They are a healthy way to meet your daily protein needs.

Easy Ways to Add Plant-Based Protein

You dont have to overhaul your diet to start reaping the benefits of plant protein. Here are simple substitutions to try:

1. Choose Plant-Based Milk

Swap cow's milk for unsweetened soy, almond, oat or pea milk. You'll get a comparable amount of protein without the cholesterol and saturated fat.

2. Add Beans, Lentils and Legumes

Mix beans, lentils and peas like chickpeas into salads, soups, casseroles, pasta dishes, tacos, stews and more for an extra protein punch.

3. Substitute Soy Crumbles

Replace half or all of the ground meat in recipes like chili, pasta sauce, taco fillings and burgers with soy protein crumbles.

4. Opt for Tofu and Tempeh

Marinated, baked tofu and tempeh can be swapped in for meat in stir fries, kebabs, sandwiches, pastas and noodle dishes.

5. Include Edamame

Sprinkle this complete protein-packed soybean into rice bowls, salads, soups and snacks for a satisfying crunch.

6. Eat More Nuts and Seeds

Incorporate protein-rich nuts like almonds, walnuts, and pistachios along with seeds like hemp, chia and flax into meals and snacks.

Incorporating Plant-Based Meat Substitutes

For an even closer taste and texture mimic of meat, you can utilize plant-based meat substitutes like:

• Plantfare
• Beyond Meat
• Impossible Burger
• Quorn
• Morningstar Farms
• Lightlife
• Alpha Foods
• Field Roast

These products are made from pea, soy, wheat and other plant proteins engineered to look, cook and taste like real meat. They make it effortless to enjoy vegan burgers, chicken, sausage and more.

Tips for Cooking with Plant-Based Meat

• Follow package instructions closely as cooking times vary.
• Avoid overcooking to prevent a rubbery texture.
• Look for chorizo and ground meat to swap in recipes.
• Season and marinate just like meat.
• Saut, grill or bread and bake as you would animal protein.

Meaty Meals Made Plant-Based

With the range of options now available, its easy to recreate your favorite meat-centric meals with plant-based proteins. Try recipes like:

• Black bean burgers
• Chickpea tuna salad sandwiches
• Veggie fajitas with soy crumbles
• Walnut lentil taco meat
• Chili with quinoa and beans
• Sweet potato bowls with edamame
• Beet burger lettuce wraps
• Tofu veggie stir fry
• Loaded nachos with cashew queso

Are Plant Proteins Complete Proteins?

Most plant foods individually are "incomplete" proteins, meaning they lack one or more essential amino acids. However, combining complementary plant proteins in a meal provides you with all nine essential amino acids necessary to form complete, usable protein.

Examples of complementary pairings include:

• Rice and beans
• Whole grain toast with almond butter
• Hummus with whole wheat pita
• Edamame with quinoa
• Tofu stir fry with brown rice

As long as you eat a varied, balanced diet, getting all your essential amino acids from plants is simple.

How Much Protein Do You Need?

The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, many experts recommend eating even more:

• 1.2-2g per kg if youre very active
• 1.2-1.5g per kg for building muscle
• Up to 25-35% of calories from protein for weight loss

Adequate protein prevents muscle loss, keeps you feeling fuller for longer, and assists weight management. Most people benefit from 1-1.5g of protein per kg of body weight daily from a mix of plant and animal sources.

High Protein Plant-Based Foods

All whole plant foods contain some protein, but these are the top high-protein options to include daily:

• Tofu, tempeh, edamame: 15-20g protein per 3.5 ounces
• Lentils: 18g per cooked cup
• Chickpeas: 14g per cooked cup
• Beans (kidney, black, pinto): 12-15g per cooked cup
• Peas: 9g per cooked cup
• Nut butters: 8g per 2 Tbsp
• Oats: 6g per cooked cup
• Whole grains like quinoa, brown rice, barley: 4-6g per cooked cup
• Nuts and seeds: 5-8g per 1oz
• Soy/almond milk: 7-10g per cup

Tips for Increasing Plant Protein Intake

Making a few simple changes can significantly increase your daily plant protein intake:

• Have a green smoothie with nut butter and plant milk for breakfast
• Meal prep burritos, burgers or meatballs with plant-based meat
• Snack on edamame pods, nuts and seeds between meals
• Add beans, lentils, tofu or tempeh to stir fries, soups, and curries
• Replace your usual milk with soy milk

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.