Tips for Boosting Protein on a Plant-Based Diet

Protein is a vital component of the human body. It exists in every cell, helping to repair and create new ones. It is an essential building block that also synthesizes muscle tissue, makes hormones, carries oxygen, and fights off infections. 

And while animal-based products like meat, poultry, and eggs are a rich source of protein, plants, and veggies can nurture us with similar benefits. For years, people have doubted the protein intake in plant-based or vegetarian diets, but the truth is A balance of plant-based protein with high-quality animal protein makes for a healthy sustainable lifestyle.  

While it is easier to think of animal protein for every meal, knowing ingredients high in protein will help you make quick decisions for dinner. It all depends on quantity and variety. 

Below, we list a few tips to boost protein intake on a plant-based diet: 

Introduce protein to every meal

it doesn’t need to be the principal part of the meal, but you can improve your protein intake by adding an extra ingredient, one dish at a time. 

For example, try putting chia seeds in your morning smoothie or adding quinoa to a salad for lunch. For dinner, you can combine vegetables with tofu. The trick is to remind yourself daily and plan ahead.

New protein options to try: 

• Tempeh 

• Edamame

• Pili nuts

• Hemp seeds 

• Hummus

• Quinoa—is the only complete protein in the plant kingdom 

Look for protein powders

while it is important not to rely on supplements to get your protein intake, these products can help you meet your daily needs. There are protein powders made from plants such as soy, peas, and almonds. Try the one you like best and add a scoop to smoothies or baked goods for a boost.

Choose whole-grain products

Generally, bread and pastries made with refined grains lose some of their natural nutrients and fiber when processed. Whole grains keep their protein intact. You should consider changing white flour and white rice for whole wheat, brown rice, and barley.

And remember, there is no one-size-fits-all solution. Your protein intake must be aligned with your age, weight, and physical needs. 

For reference, a healthy adult should eat at least 0.8 grams of protein per kilogram of weight. That means that if you -for example-weigh 60 kg, you should aim for 48 g of protein a day as a minimum. 

Do the math and try these tips to improve your nutrient balance! 

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