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Plant-based proteins is a topic I am often asked about in the cooking classes I offer. About 5% of Americans identify as vegetarians according to recent consumer surveys, with an increasing number of non-vegetarians replacing one to two meat-centric entrées per week with plant-based protein sources in order to increase the health factor of their meals.
No matter where one falls on the wide spectrum of dietary approaches – from vegan and vegetarian to meat and seafood lovers – engaging in strategies that lower the risk of serious disease is definitely on the minds of many. Variety is key, and incorporating more plant-based proteins into our meals can provide a major win.
Why is it important?
Protein is an essential nutrient for keeping our immune systems and muscles strong. As we age, it is even more important since we tend to lose muscle mass. Although it is not necessary to solely eat plant-based proteins unless you wish to do so, plants are a great immune-boosting and muscle-building nutrient source and are known to lower disease-causing inflammation that can lead to heart disease, diabetes, high cholesterol and high blood pressure. Bonus!
Plus, from a cooking standpoint, shelf stable plant-based proteins such as dried or canned beans, whole grains, nuts and seeds are super versatile pantry staples. Generally budget-friendly, they work well alone, as well as complement each other in all sorts of recipes from appetizers to salads and sides to main courses and even desserts. Double bonus!
Now, you may wonder, “Can replacing one or two meat entrées per week with a plant-based protein truly make a difference to my health?” The short answer is yes! Our bodies benefit not only from the protein, but also the fiber, vitamins, minerals and antioxidants that plants offer and meat does not. As stated in “Mostly Plants – 101 Delicious Flextarian Recipes from the Pollan Family” –
“Replacing 3 percent of dietary protein from animal products with proteins from grains, vegetables or other plants reduces the risk of death regardless of any other unhealthy lifestyle choice . . .”*
How much protein do I need?
When planning meals, consider this – Harvard T. H. Chan School of Public Health recommends just over 7 grams of protein for every 20 pounds of body weight. For example,
- 125 pound person should consume about 45 grams of protein per day
- 140 pound person should consume about 50 grams of protein each day
- 200 pound person should consume about 70 grams per day
How much protein do plants offer?
Almost all plants provide some level of protein, with soy, beans, legumes and nuts generally having the most concentrated amounts. When incorporating plant-based proteins into menus, several ingredients containing protein are usually combined into the entree, versus one serving of meat as the centerpiece such as a bean salad with nuts and chopped veggies, or a soup with tofu, lentils or grains and vegetables.
For comparison sake,
- 1 cup chopped chicken = 38 grams of protein
- 4 ounces of beef = 28 – 35 grams of protein
- 1 large hard-boiled egg = 6 grams of protein
While many individual plants offer lower amounts of protein per serving than meat, selecting a variety when preparing meals makes meeting the recommended amount per day not only achievable but quite delicious.
Protein Amounts in Plant-Based Foods
| FOOD ITEM | APPROXIMATE PROTEIN (rounded off) |
| Tempeh | 34 grams per 1 cup |
| Tofu | 21 grams per 1 cup |
| Buckwheat Groats | 19 grams per 1 cup |
| Edamame | 19 grams per 1 cup |
| Lentils | 18 grams per 1 cup |
| Almonds | 15 grams per ½ cup |
| Black Beans | 14 grams per 1 cup |
| Chickpeas (cooked) | 11 grams per 1 cup |
| Baked Potato (large) | 8 grams |
| Peas | 8 grams per 1 cup |
| Quinoa | 8 grams per 1 cup |
| Peanut Butter | 7 grams per 2 tablespoons |
| Pistachios | 7 grams per ¼ cup |
| Red Kidney Beans | 7 grams per ½ cup |
| Wild Rice | 7 grams per 1 cup |
| Bulgur | 6 grams per 1 cup |
| Oatmeal | 6 grams per 1 cup |
| Millet | 6 grams per 1 cup |
| Brown Rice | 5 grams per 1 cup |
| Cashews | 5 grams per 1 ounce |
| Coconut Milk (canned) | 5 grams per 1 cup |
| Avocado | 4 grams per 1 cup |
| Guava | 4 grams per 1 cup |
| Walnuts | 4 grams per ¼ cup |
| Hemp Seeds | 3 1/3 grams per 1 tablespoon |
| Brussels Sprouts | 3 grams per 1 cup |
| Jackfruit | 3 grams per 1 cup |
| Kale (raw, chopped) | 3 grams per 1 cup |
| Oat Milk | 3 grams per 1 cup |
| Beets (diced) | 2 ½ grams per 1 cup |
| Broccoli (raw, chopped) | 2 ½ grams per 1 cup |
| Tahini Paste | 2 ½ grams per 1 tablespoon |
| Apricots (dried) | 2 grams per 1 cup |
| Blackberries | 2 grams per 1 cup |
| Cauliflower (raw, chopped) | 2 grams per 1 cup |
| Kiwi | 2 grams per 1 cup |
| Mushrooms (raw, chopped) | 2 grams per 1 cup |
| Super Greens (such as Olivia’s brand) | 2 grams per 2 cups |
| Sweet Potato (raw, diced) | 2 grams per 1 cup |
| Butternut Squash (raw, diced) | 1 ½ grams per 1 cup |
| Celery Root (raw, diced) | 1 ½ grams per 1 cup |
| Chia Seeds | 1 ½ grams per 1 tablespoon |
| Green Beans (raw, cut up) | 1 ½ grams per 1 cup |
| Peaches (sliced) | 1 ½ grams per 1 cup |
| Blueberries | 1 gram per 1 cup |
| Carrot (raw, diced) | 1 gram per 1 cup |
| Collard Greens (raw, chopped) | 1 gram per 1 cup |
| Strawberries (sliced) | 1 gram per 1 cup |
6 TIPS for Incorporating More Plant-Based Proteins into your Weekly Menus
- Calendar it
Designate one or two (or more) days per week to make a plant-based protein recipe for dinner. Start small, build over time.
- Familiar is good
Start with recipes that are familiar to you (like a favorite pasta, soup, chili or curry) and replace either all or half of the meat with beans, lentils and additional vegetables. Work toward adding less familiar recipes into circulation – one new recipe per week, every-other week or month.
- Flip the ratio
In many cuisines, meat takes a minor supporting role, mainly as a flavor component, with plants taking center stage. Try using small amounts of meat to simply flavor other sources of protein.
- Expand the horizons
Look beyond traditional uses for familiar foods such as using hummus as a pizza spread, potato topper, filling for tacos and quesadillas, or in a salad dressing. Blend chickpeas, tofu, edamame into smoothies along with fruit.
- 1 + 1 = Wonderful
Think of one or two plant-based protein items to add a new twist to an old standard such as sprinkling nuts and seeds over stir fries, salads, fruit, soup, stew, chili or cooked grains. Or adding beans or whole grains to a soup, stew, or salad. You’d be surprised at how easy it is to amp up the protein level while adding new flavors, textures and variety.
- Spice it up
Plants and seasonings play well together! Particularly in cooked dishes, plants benefit from the addition of seasonings (think, herbs and spices) to enhance their wonderfulness and heighten flavor profiles.
- Prep Ahead
Dried beans, legumes and whole grains freeze well, so cook up a double batch either on the stove top or in a pressure cooker to have them at the ready. You’ll be very happy!
RECIPES:
To help you get started, try these delightful plant-based protein recipes from Love + Craft Kitchen. Careful, you’ll get hooked!
Reference:
* Pollan, Tracy. Mostly Plants. pp. 4-5. Harper Wave.
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