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One of the most common concerns people have when transitioning to a vegan or whole-food, plant-based diet is: “But where will I get my protein?”
Protein is an important part of a nourishing diet, but healthy eating is about much more than hitting a particular protein target. Rather than becoming focused on numbers, a more useful approach is to consider the quality, variety and digestibility of the foods we are eating.
A well-planned plant-based diet can provide protein through a wide variety of whole foods, while also supplying fibre, essential fats, vitamins, minerals and beneficial plant compounds.
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Think about the whole food, not just the protein
Protein doesn’t exist in isolation. When we eat food, we are consuming the entire nutritional package that comes with it.
For example, lentils, chickpeas and beans provide protein alongside fibre, minerals and a variety of beneficial plant compounds. Nuts and seeds provide protein together with healthy fats, minerals and other nutrients. Wholegrains contribute protein while also providing complex carbohydrates and fibre.
This is one of the advantages of obtaining protein from a variety of whole plant foods: you are not simply adding protein to the diet, you are adding nutrient density and dietary diversity.
This is also why it can be unhelpful to judge foods solely by how many grams of protein they contain. A food with a high protein content isn’t necessarily the most nourishing choice for every individual.
What about “complete” and “incomplete” proteins?
You may have heard that plant proteins are “incomplete” and therefore need to be carefully combined at every meal.
This is an oversimplification.
Different plant foods contain different proportions of essential amino acids. However, by eating a varied diet containing legumes, wholegrains, nuts, seeds, vegetables and other plant foods, we can obtain a broad range of amino acids across the day.
There is no need to meticulously combine complementary proteins at every meal.
Instead, focus on variety. The more diverse your diet, the wider the range of nutrients and amino acids you are providing your body.
Don’t overlook digestibility
An important consideration when choosing protein sources is not simply how much protein a food contains, but how well you tolerate and digest that food.
Some people digest beans and lentils very comfortably, while others may experience bloating or discomfort, particularly when increasing their intake too quickly.
Preparation can make a difference. Soaking and thoroughly cooking legumes can improve their digestibility, and starting with smaller portions may be helpful for those who are not accustomed to eating them regularly.
Fermented foods such as tempeh can also be a useful option for some people.
The best food is not necessarily the one with the highest protein content — it is one that provides nourishment and works well for your individual digestive system.
Where does plant-based protein come from?
There are many delicious ways to incorporate protein-containing plant foods into your meals, including:
- Lentils, chickpeas, black beans, kidney beans, cannellini beans and butter beans
- Tofu, tempeh and edamame
- Quinoa, brown rice, oats, buckwheat and barley
- Almonds, walnuts, cashews, brazil nuts, pumpkin seeds, sunflower seeds, chia seeds and hemp seeds
- Almond butter, peanut butter, tahini and other nut and seed butters
- Green peas and broad beans
Rather than thinking of these foods as something you need to eat purely to “get your protein”, think about how they contribute to the overall nutritional quality of your meal.
How to build a nourishing plant-based meal
A simple approach is to build meals around a variety of whole foods.
For breakfast, you might enjoy overnight oats made with organic soy milk, chia seeds, hemp seeds and berries.
For lunch, try a quinoa and chickpea bowl with roasted vegetables, leafy greens, pumpkin seeds and a tahini dressing.
For dinner, you could have a tofu or tempeh stir-fry with a variety of vegetables, edamame and brown rice.
You can also incorporate beans and lentils into soups, stews, curries and salads, or add nuts and seeds to porridge, salads and vegetable dishes.
The goal isn’t to calculate the protein content of every meal. Instead, ask yourself:
Am I eating a variety of whole foods?
Am I including a source of plant protein regularly?
Am I choosing foods that I digest well?
Protein is only one part of the picture
When we become overly focused on protein, it’s easy to lose sight of everything else that makes a food nourishing.
Plant foods such as beans, lentils, chickpeas, tofu, tempeh, nuts and seeds provide much more than protein. They can contribute fibre, magnesium, iron, selenium, zinc, folate, healthy fats and a wide variety of phytonutrients.
Fibre is particularly important for digestive and metabolic health, and is abundant in plant foods but absent from animal foods such as meat, chicken and fish.
For many people, increasing the variety of whole plant foods in the diet can therefore be a simple way to improve overall dietary quality while naturally incorporating protein at the same time.
Ultimately, a healthy plant-based diet isn’t about obsessing over protein or trying to recreate an animal-based diet using plant-based substitutes.
It’s about variety, nourishment, quality and digestibility.
Choose a diverse range of whole plant foods, prepare them in ways that support digestion, and focus on the quality of your overall diet rather than chasing a protein number.
Want to learn more about nutrition, health and natural medicine?
Explore the Diploma of Nutrition at the College of Naturopathic Medicine (CNM) to develop a deeper understanding of nutrition and how it can support health and wellbeing. Contact a course consultant to find out more.
By Emily Schlecht, Naturopath & Women’s Health Educator
BHSc(Nat), MPH, mANP, mGNC
