Adequate protein intake is essential for optimal body function and a satisfied belly. And let’s be honest— it should taste delicious, too. You’ve come to the right place! Keep reading for plant-based recipe inspiration, tips for getting the most out of your plant-based meals, and a few tricks to meet your intake goals.

There are endless reasons for why some people incorporating more plant-based meals into their diet. To name a few: cooking on a budget, lowering cholesterol levels, playing around with new recipes, animal welfare, carbon footprint reduction, a simple need for something different, and SO MANY MORE. Whether none or all of these reasons resonate with you, I want to make sure you’re eating enough protein if you’re thinking about working more plant-based meals into your daily routine.

But first, a little disclaimer. I’m not telling you to stop eating meat and other animal-based products. I use a plethora of them every single day. I would be the happiest girl in the world if I could recreate Chick fil A’s nuggets and secret Chick fil A sauce at home. But if you’re transitioning to a plant-based lifestyle, getting enough nutrients can be tricky. I’m here to spread a little knowledge about how to get the most out of your plant-based meals.

Here’s a myth I’ve heard over and over again: vegans and vegetarians are malnourished because there’s no way they’re getting enough protein, B12, calcium, iron, zinc, etc. This is not always the case, especially if said vegan or vegetarian is substituting animal products for plant-based products with equal nutrient density and quality (plus supplements if necessary). It’s 2020 y’all, the plant-based products out there are both delicious and abundant. We’re talking ground “beef”, tempeh and tofu sausages, nut and seed beverages (shout out to my fellow oat “milk” lovers), nut butters, legumes and beans and rice (all three of which have been around forever)!! I included a few slides with product comparisons for my visual learners… and for those of who you haven’t already seen it on IG.

I’m going to be sharing tons of plant-based recipes going forward, but until then, here are some tips and high-protein ingredients to add to your next Meatless Monday meal:

Collagen peptides: Collagen peptides are a flavorless, powdered protein supplement made via the enzymatic hydrolysis of collagen. Collagen is only found in animal sources. For those of you who are vegetarian and looking to try collagen peptides, you might be interested in Vital Proteins Marine Collagen Peptides, which is made entirely from fish collagen. Collagen peptides can be blended into smoothies, as well as added to warm liquids, such as soups, sauces, tea and coffee. About 2 scoops of collagen peptides contain anywhere from 12 to 20 grams of protein. 

Yogurt: Greek yogurt or other plant-based yogurts can make for a great substitution in your cream-based sauces, dips and soups. Greek yogurt ranges anywhere from 12 to 17 grams of protein per 100 grams of yogurt, whereas its tangy counterparts like sour cream and mayo have contain about 2 and 4 grams of protein per cup, respectively. I actually love the taste of mayo, so I’ll sometimes go half and half with my yogurt to mayo ratio, especially in my favorite lemon and garlic aioli.

Whole grains: Apart from beneficial fiber and improved blood sugar control, unrefined whole grains are a great source of protein because they contain the bran and germ, which are the parts of the grain typically removed during the refining process. Whole grains like quinoa, whole grain pasta, wild rice, old fashioned oats, buckwheat, and cornmeal are a few delicious examples full of plant-based protein.

Plant-based “milk”: Nut and seed beverages are all the hype right now. I’ve always been a whole milk kinda girl, but I love to throw in a little oat “milk” every now and again, especially in my smoothies. I’m sure you’ve seen it all: almond milk, cashew milk, oat milk, macadamia milk (yum, this sounds incredible), and more. But the secret protein powerhouse is a little unexpected and slightly more expensive: hemp milk. Hemp milk sits slightly above its counterparts, containing about 5 grams of protein per cup.

Those are just a few options to help boost the protein content of your plant-based meals. Looking for more information as you make the transition? I’d love to work with you! Shoot me a message here.

As promised: