9 Plant-Based Proteins That Can Replace Meat in Your Diet
Canada has updated its food guide for the first time since 2007. Now, we're looking at a plate instead of a rainbow, and "dairy" and "meat & alternatives" have been combined into "protein foods." Fruit juice is also out-of-sight and has been replaced with the recommendation that we choose water with our meals.
According to the new guide, Canadians should split their plate like this:
half for fruits and vegetables
quarter for whole grains
quarter for protein foods
Simple, healthy, and sensible. I love it.
I'm hoping these changes will help Canadians see the true complexity of protein and realize that meat is not the only option.
How much protein do you really need?
Adequate protein intake is essential for healthy living, but the exact amount of protein someone needs each day depends on several factors including their gender, age, level of activity, muscle mass, and overall state of health.
As a general rule, the DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
This general guideline for sedentary males amounts to 56 grams of protein per day. For sedentary women, it amounts to 46 grams.
9 of the best plant-based protein sources
1. Seitan
Three ounces of seitan provides between 15-21 grams of plant-based protein. The reason for the range, according to Healthline, is that during processing other proteins like soy or legume flours may be added.
Haven't heard of it? That's okay, it's probably one of the best kept secrets in the vegan and vegetarian communities. Seitan may sound scary, but it's actually pretty delicious and resembles the texture of meat quite nicely. It's made from vital wheat gluten and often referred to as "wheat meat."
Recipe suggestions:
Seitan Roast from No Meat Bare Feet
Vegan Meatballs from The Stingy Vegan
Vegan Grillable Burger Patties from The Cheeky Chickpea
2. Lentils
One cup of cooked lentils provides nearly 19 grams of plant-based protein and is a good source of dietary fiber, copper, phosphorus, and manganese.
Lentils have also been shown to reduce the risk of heart disease, diabetes, excess body weight, and certain cancers. Plus, they're one of the most eco-friendly foods you can choose as they have an incredibly low carbon footprint.
Recipe suggestions:
Creamy Coconut Lentil Curry from The Endless Meal
Moroccan Sweet Potato and Lentil Stew from Little Spice Jar
Lentil Bolognese with Spaghetti from Bianca Zapatka
3. Chickpeas
One cup of cooked chickpeas provides 15 grams of plant-based protein, along with complex carbs and vital essential nutrients like potassium and phosphorous.
Chickpeas have also been found to help lower cholesterol levels and help regulate blood sugar levels.
Recipe suggestions:
Spicy Chickpea Burgers from Running on Real Food
Mediterranean Chickpea Salad from Chelsea's Messy Apron
Crunchy Roasted Chickpeas from Joy Food Sunshine
4. Nutritional Yeast
One tablespoon of fortified nutritional yeast provides 2 grams of complete protein, along with a dairy-free cheesy flavour. It's also a powerhouse of B vitamins and contains trace minerals like zinc.
Nutritional yeast makes for a nutrient-rich seasoning in a wide-variety of recipes. Don't let the fish food-like texture deter you. It's great on popcorn, pizza, pasta, and in salad dressings.
Recipe suggestions:
"Cheesy" Roasted Cauliflower from The Roasted Root
Vegan Broccoli and Cheese Soup from fooduzzi
5-Ingredient Salad Dressing from Whole New Mom
5. Oats
A half cup of raw oats provides nearly 17 grams of plant-based protein, along with antioxidants and more soluble fiber than other grains.
Oats have been shown to lower levels of bad cholesterol and reduce the risk of heart disease.
Recipe suggestions:
Carrot Cake Overnight Oats from Forks over Knives
Apple Oat No Bake Bites from My Kids Lick the Bowl
Blueberry Oat Muffins from My Fitness Pal
6. Hemp Seeds
Two-to-three tablespoons of hemp seeds provide about 11 grams of plant-based protein and a perfect balance of the heart-healthy omega-3 and omega-6 fatty acids.
The nutrients in hemp seeds have been shown to reduce the risk of heart disease. And no, eating hemp seeds cannot get you intoxicated.
Recipe suggestions:
Superseed Truffles from Dramatic Pancake
Hemp Seed Tabouli from Oh She Glows
Pear and Beet Salad with Ginger Hemp Dressing from Eating Bird Food
7. Green Peas
One cup of canned green peas provides just under 8 grams of plant-based protein and is a good source of vitamins A, C, K, and minerals iron, phosphorus, copper, and zinc.
These little green gems are also an eco-friendly favourite because their crops actually work to fix nitrogen issues in soil.
Recipe suggestions:
Baked Green Pea Fritters from Wallflower Kitchen
Spinach and Green Pea Soup from Ahead of Thyme
Cauliflower, Potato, and Green Pea Daal from Flourishing Foodie
8. Peanuts
One ounce of peanuts provides just over 7 grams of plant-based protein. Nuts in general are a good choice because they provide a healthy dose of cholesterol-free fat and support cardiovascular health. To keep it healthy, stick with unsalted varieties and choose raw options when available.
Recipe suggestions:
Vegan Peanut Curry with Sweet Potato from Lazy Cat Kitchen
Cold Peanut Noodle Salad from Savory Tooth
Coconut Red Lentil Peanut Soup from Yummly
9. Broccoli
One cup of raw chopped broccoli flowerettes provides about 2.5 grams of plant-based protein. One medium stalk, on the other hand, can provide up to 4 grams.
Broccoli also provides a rich source of fiber and cancer-preventing antioxidants. It's also known as a great food for detox diets as it can help clean your cells of toxins.
Recipe suggestions:
Broccoli Salad with Maple Mustard Dressing from She Likes Food
Very Veggie Fried Rice from Cooking Classy
Immune-Boosting Broccoli Soup from The Harvest Kitchen
Cover image credit: Edgar Castrejon
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