How to embrace plant protein in your diet

By Halley Molstad, CD, RD, Gundersen Nutrition Therapy

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The benefits of eating a plant-based diet are well documented, but how do you get started? Here are five easy ways to add plant protein to your diet.

Partial swap

Substitute part of the meat in a recipe for a plant protein. There are many recipes where plant proteins, such as beans or tofu can be substituted for meat. Chili, meatloaf and taco meat are all recipes where the meat can easily be decreased and cooked beans added in their place.

Meat analogues

If you were scared off by tofu and veggie burgers in the past, consider trying them again. There are options on the market that look and taste more like meat. When you choose a meat substitute check the label for the protein. Mushrooms and jackfruit are often used to replace burgers or pulled pork, but do not contain nearly as much protein as meat and may not be as filling, so make sure your meal has another protein source.

Snacks

You may not be ready to give up meat at a meal, but could you incorporate plant protein into snacks? Dip apples in peanut butter, try celery dipped in hummus or roasted chickpeas for a balanced snack with plant-based protein.

Salads and soups

Salads and soups are great recipes for tweaking with plant protein. Adding canned beans is a quick and easy way to boost the fiber and protein in your salad or soup. If you are not a fan of beans, edamame or nuts are also a great addition to salads.

Protein powders

There has been a big increase in the variety of vegan protein powders on the market recently. Add scoop of soy, chia, pea, pumpkin seed, hemp heart or brown rice protein powder to a smoothie or protein bite recipes. Using a muffin recipe that includes protein powder can give you a more filling breakfast.