Whether you’re vegetarian, vegan or simply curious about eating more plants, plant-based protein is easy to find and wonderfully varied. You don’t need to give up meat entirely to enjoy it. Many people simply like to include more plant proteins in their week.
Here are some of the best everyday sources.
Lentils
Lentils are affordable, quick to cook and packed with protein and fibre. Red lentils cook down into soft soups and dhals, while green and brown lentils hold their shape in salads and stews.
Try: a simple lentil soup with onions, carrots and cumin.
Beans and chickpeas
Kidney beans, black beans, butter beans, sugar beans and chickpeas are all excellent sources of protein and fibre. Tinned beans are convenient and just as nourishing as dried.
Try: hummus with vegetables, a bean chilli or chickpeas roasted with spices.
Soy foods
Tofu, tempeh, edamame and soy milk are rich in protein. Tofu takes on the flavour of whatever you cook it with, making it very versatile.
Try: stir-fried tofu with vegetables and rice.
Whole grains
Oats, brown rice, quinoa, barley and wholewheat bread contribute protein too, along with fibre and energy. Quinoa is especially rich in protein. Quinoa: what it is, what’s in it and how to cook it has more.
Try: porridge topped with nuts and seeds.
Nuts, seeds and peanut butter
Almonds, peanuts, walnuts, sunflower seeds, pumpkin seeds, chia and hemp seeds all add protein, healthy fats and crunch.
Try: peanut butter on wholegrain toast, or a handful of seeds sprinkled on salad.
Combining for variety
Eating a variety of plant proteins across the day, such as beans with rice or hummus with wholegrain bread, helps provide a good balance of nutrients.
A note of care
If you’re moving to a fully plant-based diet, it’s worth learning about nutrients such as vitamin B12, iron, calcium and omega-3 fats. Plan these with extra care if you’re pregnant, have a health condition or are feeding children.
How little is enough
Try one plant-based protein meal this week: a lentil soup, a bean stew or a tofu stir-fry. Enjoy discovering new flavours.
For more ideas, read 20 healthy food swaps that most people overlook.
If you’d like a gentle companion in the kitchen, there’s a short food guide on the Guides page.