Food For Thought

healthy vegetarian black bean burger with lettuce, tomato, and onion

How to Get Enough Protein on a Plant Based Diet

Kayla Sheely , 06/03/2016

In general, Americans eat too much meat.

While you don’t have to entirely cut animal products out of your diet to eat healthy, you can make small changes by removing meat in your diet just once or twice a week.

But don’t you need meat to get enough protein? Actually, “people who eat a plant-based diet generally consume 60-80 grams of protein daily” which falls within the recommended amount of 0.8 grams per kilogram of body weight. So if you are replacing meat with whole food sources of protein, you don’t have to worry!

Whether you want to go vegetarian, vegan, or just try for meatless Mondays, here are some plant-based, whole food recipe alternatives to traditional meat favorites!

Bean Burgers

Just because you pass on the beef, that doesn’t mean you have to give up hearty food! Bean burgers can be made with a combination of mushrooms, brown rice, nuts, and beans for a tasty burger. Try this black bean and mushroom burger or this tasty chili bean burger

Tofu Scramble

Tofu is a great source of plant-based protein (hello, soybeans!) and can be versatile in how it’s prepared. If you are new to tofu or a little freaked out about it’s texture, tofu scramble is a good place to start. When broken up in this scramble, it mimics the texture of eggs, which combines well with veggies and spices. Try this tofu scramble recipe or if you are more adventurous try thai tofu with spicy kale or spicy vegetable tofu curry.   


You can’t have chili without meat! Or can you? Beans and hearty vegetables like squash can give your chili substance and flavor without the meat. Substitute your favorite chili recipe with black beans or try one of our delicious chili recipes like black bean and butternut squash chili or black bean and quinoa chili.


You may have guessed by now that beans are one of the main forms of plant-based protein and can be prepared in many versatile ways. Instead of adding chicken to your salad, use hummus as a dressing for an extra protein and nutrient boost -- chickpeas are great for you! Or dip broccoli and snap peas in hummus for bonus protein points. Make your own hummus for a nutritional lunch or snack with this easy recipe.  


Want to learn more about plant proteins and if you do or don’t need meat? Schedule a call with one of our coaches!


Here's how we made the Tofu Scramble! 


comments powered by Disqus