In This Webinar
- Protein basics
- Introduction to plant-based proteins
- Potential benefits of plant-based protein
- Essential amino acids and complementary proteins
- Menu planning with plant-based proteins
- Getting the most from plant-based proteins
Basics on Protein
Protein is an essential nutrient made from amino acid “building blocks.” There are 20 essential amino acids. There are 9 essential amino acids.
“Essential” means:
- Your body needs it, AND
- Your body cannot make it, SO
- You need to get it from your diet
You need dietary protein for the amino acid building blocks because your body uses these amino acids to create its own proteins. Here are some functions of proteins and examples.
| Function |
Example |
| Structure |
Muscles, bones, hair, skin |
| Enzymes |
Digestive enzymes |
| Immune function |
Antibodies |
| Transport |
Hemoglobin transports iron and oxygen, lipoproteins transport cholesterol |
| Hormones |
Insulin, glucagon, growth hormone |
Protein also provides energy.
- Protein has 4 calories per gram.
- Carbohydrates have 4 calories per gram.
- Fat has 9 calories per gram.
Protein can support weight management and blood sugar control.
| Mechanism / Benefit |
Impact on Weight Management |
| Slows Digestion |
• Increased satiety
• Decreased hunger
|
| Stabilizes Blood Sugar |
• Reduced cravings
• Less hunger
|
| Burns Calories |
Higher Thermic Effect of Food (TEF):
• Fat: 0 – 3%
• Carbohydrates: 5 – 10%
• Protein: 20 – 30%
|
| Supports Muscle Mass |
Muscles burn more calories per pound at rest than fat does - and plant-based proteins are as effective as animal-based proteins
|
Daily protein recommendations vary. The Acceptable Macronutrient Distribution Range (AMDR) for protein is 10-35% of total calories from protein - or 50-175 grams per day on a 2,000-calorie diet.
| Body Weight (lbs) |
RDA
(0.8 g/kg body weight) |
Higher Needs: 1.2–1.5 g/kg
(Weight loss, older adults, active, GLP-1s) |
| 140 lb |
50 grams |
76–95 grams |
| 160 lb |
58 grams |
87–109 grams |
| 180 lb |
65 grams |
98–122 grams |
| 200 lb |
72 grams |
109–136 grams |
| 220 lb |
79 grams |
120–150 grams |
Another option is to look at protein needs based on your body weight. The RDA is 0.8 grams or protein per kg body weight. Some people may need more, or up to 1.2-1.5 grams of protein per kilogram of body weight. Examples include people who are losing weight, older adults, people training intensely, and people using GLP-1 medications.
Plant-Based Proteins
| Source & Portion Size |
Protein (Grams) |
|
Legumes (beans, split peas, lentils)
|
| ½ cup cooked lentils |
9 grams |
| ½ cup cooked black beans |
7 grams |
| 1 cup split pea soup |
7 grams |
| 1 black bean burger patty |
9 grams |
|
Soy-Based Products
|
| ½ cup firm tofu |
7 grams |
| ½ cup edamame |
9 grams |
| Soy hot dog (veggie dog) |
7 grams |
|
Peanuts, Nuts & Seeds
|
| 1 ounce of almonds, peanuts, or cashews |
5–6 grams |
| 2 tablespoons sunflower seeds |
8 grams |
| 2 tablespoons peanut butter |
6 grams |
|
Other Examples
|
| 1 cup cooked oatmeal |
5 grams |
| 1 cup cooked broccoli |
4 grams |
| 1-oz slice whole-wheat bread |
3 grams |
| 1 meatless sausage (wheat gluten or seitan) |
8–12 grams |
Plant-based proteins can have a variety of nutritional, health-related, and environmental benefits
| Category / Action |
Health & Environmental Impact |
| Adding Nutrients |
Fiber, heart-healthy fats, and rich antioxidants |
| Reducing Negative Components |
0mg dietary cholesterol and significantly lower saturated fat |
| Avoiding Red & Processed Meats |
Reduces TMAO (cardiovascular risk) and eliminates exposure to cancer-causing nitrates in processed meats |
| Lower Health Risks |
Decreased risk of Type 2 diabetes, heart disease, and osteoporosis |
| Lower Environmental Impact |
Requires significantly less land and water usage while reducing carbon dioxide (greenhouse gas) emissions |
They can also be lower in cost per gram of protein compared to beef and some other animal-source proteins.
Essential Amino Acids and Complementary Proteins
All animal-source proteins have all 9 essential amino acids. They are considered “complete” or “high-quality” protein sources. This includes meat, poultry, seafood, eggs, and dairy products.
These plant-based proteins are also complete.
- Soy protein
- Quinoa
- Pea protein
Other plant-based proteins are “incomplete.” They are lacking 1 or more essential amino acids, called the “limiting amino acids.” To get complete proteins from incomplete sources, pair different types of plant-based proteins together.
| Food Group |
Limiting Amino Acid |
Complementary Food Group |
| Beans |
Methionine |
Grains, nuts/seeds |
| Grains |
Lysine, threonine |
Legumes |
| Nuts/Seeds |
Lysine |
Legumes |
| Vegetables |
Methionine |
Grains, nuts, seeds |
| Corn |
Tryptophan, lysine |
Legumes |
Here are several examples of plant-based complementary proteins.
- Vegetarian chili: corn, vegetables, beans
- Peanut butter on whole-grain bread or rice cake
- Oatmeal with peanut butter
- Split pea soup with barley
- Falafel with whole-wheat pita
- Rice and beans
- Whole-wheat pasta salad with beans
- Minestrone soup with whole-wheat pasta
- Veggie burger made with beans and brown rice
- Veggie burger on whole-grain bun
Keep in mind that you can get all of the essential amino acids throughout the day - you don’t have to get each of them in each meal!
Here are examples of some high-protein meals and snacks with plant-based protein sources.
| Meal or Snack |
Option 1 |
Option 2 |
Option 3 |
| Breakfasts with at least 20 grams of protein |
Oatmeal made with soy milk, chopped apple/pear or cinnamon, pumpkin seeds or peanuts |
Whole-grain cereal, soy milk or yogurt, chopped nuts or peanuts, berries |
Scrambled tofu with your choice of vegetables, whole-grain toast with avocado |
| Lunches with at least 20 grams of protein |
Vegetable bean or lentil soup blended with tofu, whole-grain crackers |
Peanut butter and banana or berries on a high-fiber wrap, broccoli, soy milk |
Green salad (or whole-grain sandwich) with beans, mushrooms, and falafel or nuts |
| Dinners with at least 20 grams of protein |
Black bean burger, whole-grain bun, roasted cauliflower or green beans – nutritional yeast optional |
Tempeh or tofu stir fry with cashews and vegetables, brown rice |
Soy protein tacos with whole-grain shells, guacamole, salsa, black beans |
| Snacks with at least 10 grams of protein |
Snack mix with popcorn, roasted garbanzo beans, and grapes |
Roasted cauliflower with nutritional yeast topping |
Raw vegetables, black or pinto bean dip – nutritional yeast optional |
This is a sample day’s menu with 1,700 calories, 70-80 grams of protein, 40 grams of fiber, and 25% of calories from fat.
| Meal |
Menu Components |
| Breakfast: Protein Oatmeal |
• ½ cup oatmeal
• ½ banana
• 2 tbsp sliced almonds
• 1 cup soy milk
|
| Lunch: Burrito Bowl |
• ½ cup fat-free refried beans
• ½ cup soy protein
• ½ cup corn
• ½ cup brown rice
• Salsa, lettuce, tomatoes
• Grilled onions, bell peppers
• 1 apple
|
| Dinner: Tempeh Plate |
• 3 oz baked tempeh
• 1 small sweet potato
• Greens or steamed vegetables
• 1 cup fruit
|
| Snacks |
• Air-popped popcorn
• Whole-grain crackers
• Celery with 2 tbsp peanut butter
|
When you swap in plant-based proteins, you can keep your same meal patterns. Here are several examples.
| Original Dish / Animal Protein Pattern |
Plant-Based Swap |
Sandwiches with Deli Meats
(Ham, bologna, salami)
|
Whole-grain or high-fiber bread/wraps with meatless deli slices, peanut/almond butter, or mashed garbanzos
|
Processed Meats
(Hot dogs, sausages, bacon)
|
Veggie/meatless dogs, sausages, or bacon made from soy, tempeh, or vital wheat gluten (seitan)
|
Ground Beef Dishes
(Lasagna, chili, burgers, meatballs, meatloaf)
|
TVP/TSP (textured vegetable or soy protein), veggie or bean burgers, or lentils
|
Eggs & Egg Dishes
(Scrambled eggs, omelets, eggs in salads)
|
Scrambled tofu, baked tofu with vegetables and nutritional yeast, or tofu and beans in salads
|
Making the Most of Plant-Based Proteins
Are packaged/processed plant-based proteins good or bad? When you choose products, check their labels!
Aim for more fiber, antioxidants, and healthy fats - as in
- Beans
- Lentils
- Peanuts
- Nuts
- Seeds
- Whole grains
- Soy products
Aim for less sodium, refined carbohydrates, added sugars, and saturated fats - as in
- Meatless “chicken/fish” strips
- Kits with sugary sauces, and rice/noodles or breaded meatless options
- Meatless meals that are low in protein
It’s also important to think about what you’re replacing. For example, if you’re replacing…
- …fatty fish, you’re losing long-chain omega-3s (DHA, EPA)
- …reduced-fat dairy, you’re losing natural calcium and often fortified vitamin D
- …processed meats, you’re reducing saturated fat, sodium, and nitrates
After This Webinar…
- Decide if there are potential benefits to YOU of having more plant-based proteins
- Identify 3-4 meals or snacks per week to try plant-based
- Stock your kitchen with plant-based protein options
