5 Ways to Eat More Plant Protein

5 Ways to Eat More Plant Protein

Eating plant-based has become trendy recently, but adding more plant foods to our plates is anything but a fad. Eating more plant foods like vegetables and nuts provides a range of health benefits including a reduced risk of diet-related diseases like heart disease, type 2 diabetes and some cancers. One of the most impactful health changes we can make is to swap animal proteins for plant proteins. Plant proteins like legumes are lower in saturated fat and higher in fiber compared to animal proteins. Experiment with these 5 ways to eat more plant protein for better overall health.

1. Split the difference between animal and plant proteins. At meals, start choosing a smaller portion of animal protein and a moderate portion of plant protein. Keep adjusting portions over time until at least some meals include only plant protein. For a balanced meal, aim to fill a plate with at least 75% plant foods, which can include the choice of protein. 

2. Prioritize flavor. Plant proteins are lower in fat compared to most animal proteins. Fat not only has important functional properties for cooking food, but it also imparts flavor to food. To add flavor to plant proteins, utilize healthy sources of fat like olive oil, avocado, tahini, nuts and seeds. Spice blends can also be used to add delicious flavor.

3. Celebrate variety. While plant proteins don’t have different cuts like meats do, they still offer a lot of variety. The many types of beans, lentils and soy foods all have different flavors, colors and textures. Nuts and seeds also have plant protein. Explore new plant proteins to keep your taste buds interested.

4. Start by dedicating one day per week to plant protein choices. As with all health goals, it’s wise to start with small changes. If eating more plant protein is a long-term health goal, start by going meatless one day a week, perhaps on Meatless Monday. 

5. Stock your pantry and freezer. One benefit to eating plant proteins is that they are great pantry and freezer ingredients to lean on in a pinch. Stock your pantry with dried and/or low-sodium canned beans and lentils. Soy foods like tofu, edamame and tempeh all keep well in the freezer. Keep nuts and seeds in the pantry or store them in the refrigerator to extend their shelf life. 

Taste some of our favorite recipes with plant protein:

• Edamame Salad, Miso Glazed Vegetables & Sweet Potato Wedges with Chinese Five Spice

• BBQ Pepitas (Pumpkin Seeds)

• Italian White Bean Dip

• Lentils and Pumpkin over Brown Rice

• Roasted Edamame 3 Ways

• Chai Spiced Almond Butter

• Turmeric Tahini Sauce

• Kalamata Olive Hummus