Protein serves as the main building blocks of your body, and is used to make muscles, tendons, organs, skin, and hair. It is also used to produce hormones, immune responses, and cellular repair. Foods that contain protein provide essential amino acids, known as the building blocks of protein, and other nutrients, such as B vitamins, vitamin E, Iron, Zinc and Magnesium. Eating protein has a variety of benefits ranging from weight loss, managing portion sizes, increasing muscle mass, preventing muscle loss, and supports a healthy metabolism.
Where does protein come from?
When we think of where our source of protein comes from, animal proteins such as eggs, fish, chicken, pork and beef come to mind. These are complete proteins that include all nine essential amino acids, making it easy to meet your protein needs. However, animal proteins are higher in saturated fats, which can cause cardiovascular disease, insulin resistance over time, and a major contributor to diabetes.
Including plant based proteins like beans and lentils which are typically low in saturated fats and high in fiber, can help prevent cardiovascular disease, diabetes, and help with weight loss. However, not all plant-based proteins are complete proteins, because they are typically too low in one or several amino acids. The good news is that by eating a wide variety of foods and pairing foods together, you can still meet your protein needs.
Are there any complete plant-based proteins?
Yes, there are several plant-based proteins that have all nine essential amino acids. The following is a list of plant-based proteins that can stand on their own, without needing to be paired with another item to meet your protein needs.
- Ezekiel Bread
- Spread some peanut butter or avocado topped with hemp seeds on some toasted Ezekiel bread for an added touch of protein.
- Quinoa
- Swap rice for quinoa in your favorite dish or add to a salad for a warm, comforting salad.
- Chia Seeds
- Add to smoothies and yogurt bowls or try chia seed pudding. You do not need to soak before use; however, soaking in water can minimize symptoms such as bloating if you are experiencing this with dry seeds.
- Hemp Seeds
- Purchase ground/milled seeds and add to smoothies or salads.
- Buckwheat
- This is most consumed product in baked goods in the U.S. Swap out regular flour for buckwheat flour for added protein and a slightly nutty flavor!
- Amaranth
- Use in soups/stews or use as a replacement to rice.
- Nutritional Yeast
- Add cheesy flavor without the cheese! This is used as a cheese replacement in vegan dishes.
- Soy products: edamame, tofu, tempeh
- Make tofu scramble, use edamame in salads or as an appetizer. There are a lot of ready to eat items made with these products, such as MorningStar Farms burgers.
- Seitan
- Protein found in gluten, so not suitable for those with a gluten allergy/intolerance.
- Spirulina
- This is a blue green alga that comes in a powder form. It is best mixed into a fruit smoothie- its taste can be described as earthy and slightly seaweed-like.
There are also some classic combinations that can create a complete protein, such as beans/lentil and rice, peanut butter sandwich on whole wheat or grain bread peanut butter and rice cake, and hummus and pita bread.
How much protein should I eat?
For most healthy adults, the recommended allowances (RDA) for protein are 0.8g/kg body weight for adult men and women, or between 10-35% of your daily calorie needs. These recommendations will vary for children, the elderly, individuals that are under/overweight or those with kidney disease. Protein requirements also increase when using a GLP-1 medication, such as Ozempic or Wegovy for diabetes and/or weight loss- general recommendations go up to 1.5-2g/kg body weight.
Attend Our Next Live Cooking Class!
Want to learn how to prepare a meatless meal packed with plant-based protein? Our live cooking class taught by dietitian and Wellness Wednesday blogger, Karissa Lucio RD, LD, CDCES, is a great opportunity to get inspired and start incorporating plant-based protein in your diet. Join us Thursday, April 24, 2025, to learn a flavorful twist on the classic tostada—featuring tofu like you’ve never tasted it before. The class is free to attend, and all attendees under 18 must be accompanied by an adult.
Register here: https://bit.ly/40Ik52m
Blog post written by Karissa Lucio RD, LD, CDCES, Lone Star Circle of Care Registered Dietitian.
Sources:
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Vybornaya KV, Sokolov AI, Kobelkova IV, Lavrinenko SV, Klochkova SV, Nikityuk DB. [Basal metabolic rate as an integral indicator of metabolism intensity]. Vopr Pitan. 2017;86(5):5-10. Russian. doi: 10.24411/0042-8833-2017-00069. Epub 2017 Sep 8. PMID: 306956National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 6, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234922/21.
National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 6, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234922/
