Protein is a vital macronutrient, crucial for maintaining overall health, including optimum energy levels. It is likely that you have heard the argument that plant-based diets don’t provide sufficient protein. The good news is that’s not the case. Getting protein on a plant-based diet is relatively easy, once you have all the information and follow a well-planned, diverse diet. So, whether you're fully committed to a plant-based diet or simply looking to include more plant-based foods in your meals, here’s everything you need to know about plant protein.
Protein is essential for the growth and repair of tissues in the body. Whether it's recovering from a strenuous workout or healing from an injury, adequate protein intake is crucial.
Protein provides a source of sustained energy. Unlike carbohydrates, which offer quick energy spikes, protein helps maintain stable energy levels throughout the day.
Many immune system components, such as antibodies, are made up of proteins. A protein-rich diet can help bolster your immune system and improve your body's ability to fight off infections.
Hormones are responsible for regulating various bodily functions, and protein plays a role in hormone production and balance.
Proteins are essential for producing neurotransmitters, which are chemical messengers that transmit signals in the brain. This affects mood, cognition, and overall mental health.
Soybeans are a fantastic source of protein, as well as containing lots of other key vitamins and minerals, including calcium and iron. Tofu and tempeh are versatile too, you can use them in anything from veggie burgers to salads, curries, stews, chillies, and sandwiches.
Lentils are packed with both protein and fibre, they’re so easy to cook with and again, they’re brilliantly versatile. Try making a lentil bolognese, adding them to a lasagne, stirring them into a minestrone or toss them into a quick salad.
There are so many different delicious beans from chunky butter beans to chickpeas, black beans, kidney beans, haricot beans and lots more. Again, you can use them in a huge array of dishes, as well as making delicious dips from them, from a classic hummus to a smoky red pepper and butter bean spread or a spicy black bean option.
Hemp seeds are also packed with omega 3, an essential fatty acid that’s critical to good health. They’re an easy addition to smoothies, porridge or granola bowls.
Most of us have frozen peas in the kitchen, they’re often overlooked but they’re an incredibly healthy, easy to use ingredient. Add them to a simple pesto pasta, blend them into a minty pea spread or mash into your guacamole for something a little different.
Quinoa is a great protein source, and an easy addition to your meal plans. It’s quick to cook and a great swap for rice, if you’re wanting to add more protein to a recipe that you’re already familiar with
As well as being packed with protein, nuts are high in fibre and healthy fat, so they’re great as sustaining energy levels. Seeds and seed spreads (including tahini) are also great protein sources.
Incorporating more plant-based protein sources into your diet is a fantastic way to support your health and well-being. Whether you're fully committed to a plant-based lifestyle or simply looking to add variety to your meals, there are lots of delicious options available. From quinoa and lentils to tofu and tempeh, plant-based proteins offer a diverse range of flavours and textures that can elevate your culinary experience. By embracing these high-protein plant-based recipes, you not only contribute to your own health but also reduce your environmental footprint.
Discover a world of plant-based protein recipes with everything from our quick 10-Minute High-Protein Bowl and creamy Everyday Lunch Bowl to our delicious High Protein Sweet Potato Traybake. These recipes offer quick, flavourful solutions to meet your nutritional needs while leaving you feeling satisfied, full of energy and flourishing.
I have a feeling this creamy Caesar bowl is going to be our most popular recipe of 2023; I can’t recommend it highly enough. Not only is it absolutely delicious and ready in under 30 minutes, it’s also loaded with nearly 35g of plant-based protein in every serving, thanks to the chickpeas, tofu, edamame beans and quinoa. Combine this with fibre and healthy fats, and you have the perfect dish to keep you feeling fuller for longer.
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Packed with protein, this simple recipe comes together in 30 minutes, making it a great midweek supper. The crispy spiced kale and chickpeas add texture, while the harissa gives a subtle — but delicious — kick to each bite.
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Gooey, peanutty and packed with ginger, soy and lime, this easy traybake is the dream midweek meal. It comes together in minutes, all you need to do is pile the ingredients onto the tray and let the lentils and aubergines absorb all the flavours as they slowly bake. Serve with crispy, crunchy toasted peanuts, spring onion and chilli.
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Looking for a simple way to pack more protein into your diet? This nutritious bowl is the answer. It’s brimming with plant-based protein sources including black beans, quinoa, edamame beans and tahini — and will be on the table in just 10 minutes.
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Not sure how to ‘eat the rainbow’ when you’re short of time? Make this vibrant, no-fuss midweek meal that’s packed with nutritious veggies and plant-based protein. Finish with a drizzle of our go-to tahini mustard dressing to add maximum flavour.
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This quick and easy bowl is an endlessly versatile recipe that you will find yourself coming back to time and time again. Feel free to swap the quinoa for bulgur wheat or couscous; spinach for kale; tomatoes for peppers; or lentils for beans — and team with the creamy tahini-based dressing for added richness.
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This hearty chickpea, tofu & harissa stew, full of protein and fibre, is guaranteed to leave you feeling satisfied. It goes well with a variety of side dishes – throughout week 3 of our healthy plant-based January meal plan we serve it with roasted sweet potatoes, rice noodles, and brown rice.
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This salad makes perfect use of leftover vegetables — we have used sweet potatoes and mushrooms but feel free to use anything that you have to hand.
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Make this quick and easy tofu & veggie-fried rice for dinner or for a WFH lunch in under 30 minutes. The tofu is grated, so it almost dissolves into the rice and vegetables. Feel free to swap the pepper, courgette and carrot for any other vegetables that you have at home; broccoli or defrosted frozen peas would also work well.
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This is a very quick salad recipe, which makes it perfect for midweek dinners. The tamari almonds add a delicious crunch to the whole dish, while the cooked sweet potatoes are soft and taste amazing with the quinoa. We love to mix through almond butter, lemon juice and creamy tahini to bring the whole dish together.
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Looking for a tasty dish, guaranteed to power you through a busy day? This quick and easy salad is big on flavour and combines protein, healthy fats and fibre, leaving you feeling satisfied and full of energy.
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A warming bowl of chilli makes for great comfort food on cold winter evenings. With quinoa and beans, this nutritionally balanced dish packs in the plant-based protein, fibre and provides a good source of folate, iron and magnesium — plus it’s super satisfying. (This recipe uses leftovers from dinner on day 2 of the plan.)
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The ideal 10-minute lunch. Great for busy days or as a quick snack for little ones, served either on toast or rice cakes. Plus the pea and broad bean mix makes a nice change from everyone’s usual go-to of avocado toast. This is equally delicious, but higher in protein.
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This bold salad is high in plant protein and big on flavour. Tofu contains all of the nine essential amino acids needed to grow, repair; and for functions such as immunity. Combined with complex carbohydrates, fibre and healthy fats, this salad will leave you feeling satisfied until your next meal.
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This tofu and chickpea curry is perfect to make when you're looking for some familiar flavours. The coconut sauce is thick and creamy thanks to the ground almonds and coconut milk, while the curry paste adds a delicious flavour from the ginger, cumin and coriander.
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