"One of the many reasons I became a registered dietitian is because I’m a total foodie. I truly believe that food has the power to nourish and heal our bodies, and I love helping others learn the value of nutrition. Although nutrition is not one-size-fits-all, a piece of nutrition advice I think everyone can benefit from is to eat more plants. Plant-based foods (think: beans, dark leafy greens, fruit, whole grains, etc.) are rich in vitamins and minerals, which are essential nutrients that allow our bodies to thrive. Since protein has entered the chat in nutrition and wellness, you’ve probably asked yourself, How the heck am I supposed to be meeting my protein needs while also eating enough vegetables (among all the other things we have to do)? While leaning on plants may not seem like an obvious choice to meet your protein needs, I promise it’s not only attainable but also flavorful.
Though I don’t strictly follow a plant-based diet myself, I enjoy eating my fair share of plants and was curious about how to reach my daily protein needs while following a plant-based diet. So, I sought out plant-based dietitian Kaytee Hadley, AKA the “Anti-IBS Dietitian.” Though it may seem like reaching your protein goals without meat, eggs, and dairy would be a challenge, Hadley shared that it’s easier than you think. So whether you’re already a plant-based queen or looking to add more plant-based meals to your diet, read on for Hadley’s top tips for consuming 100 grams of protein per day—all through plant-based foods.
Kaytee Hadley, MS, RDN, IFMCP
A functional medicine dietitian nutritionist specializing in plant-based nutrition and complex gut problems, Hadley’s work is fueled by her own experience struggling for over a decade to find the answers to her own health problems. She has degrees and expertise in nutrition, psychology, kinesiology, and functional medicine, and is also a published author of peer reviewed articles on health.
Tips for Getting 100 grams of Plant-Based Protein Daily
1. Spread out protein intake
Protein helps you stay full between meals while supporting muscle mass and a healthy metabolism. To optimize your protein intake, consider spreading it throughout the day rather than trying to pack too much protein into a single meal. Eating enough protein during breakfast is especially important for hormonal health (the essential amino acids in proteins support the functioning of hormones), so prioritizing 25-30 grams first thing in the morning can set you up for success in reaching your daily protein goal at the end of the day. Hadley recommended eating about 30 grams of protein at each meal and 10 grams from snacks to hit your target of 100 grams of protein each day.
2. Variety is key
Following a plant-based diet doesn’t mean eating only salads or tofu. “When the majority of your plate is minimally-processed plants, you’ll be surprised at how much protein you get from unsuspecting sources like vegetables and whole grains,” Hadley said. Case in point: quinoa, which has 8 grams of protein in one cooked cup. Use it as a base and pair it with higher-protein vegetables such as legumes, broccoli, and even avocados for a nourishing grain bowl. They add up over the day and make a big impact on your overall protein intake.
3. Opt for a high-protein plant-based milk
You can easily sneak more protein into your meals, smoothies, and even coffee by paying attention to your choice of milk. Although there are a variety of plant-based milks on the market, not all are created equal, especially when it comes to protein content. Hadley recommended choosing a plant-based milk like Califia Complete, which has 8 grams of protein per cup and contains essential nutrients such as vitamin D and B12. “Comparatively coconut, almond, and oat milk typically have no more than 3 grams,” Hadley explained.
Other popular plant-based milks include soy and hemp. While hemp milk does contain omega-3 and omega-6 fatty acids (known to improve brain and heart health), it unfortunately falls short on protein, with no more than 3 grams as well. Soy milk, on the other hand, contains up to 8 grams in 1 cup. So, while you don’t have to forgo your favorite oat milk latte, consider opting for high-protein plant-based milk such as soy when you can.
4. Make beans and lentils a staple
“If you’re looking for a protein-dense plant, pulses are it!” Hadley said. (A pulse is the edible seed from a legume plant and includes beans, lentils, and peas.) One cup of cooked lentils has 17 grams of protein. Plus, beans and lentils are packed with gut-friendly fiber that can also help keep you full and balance blood sugar. Another benefit of pulses is their versatility. Add them to a whole wheat pasta salad or use them as a meat substitute for your next taco night.
5. Don’t be afraid of soy
Hadley stated that despite common misconceptions, soy is a very nutritious food and a protein powerhouse for most people (always check with your doctor if soy products are right for you!). “Tofu and tempeh work great as a meat replacement and can also be added to smoothies and sauces to make them thick and creamy,” she added. As far as versatility goes, both soy-based products have a subtle flavor, so that they can be utilized in both sweet and savory dishes. Consider adding them to breakfast scrambles or stir-fries or even using them as a pudding base for dessert.
6. Choose whole grains over refined
Refined versions of rice, pasta, and bread are made by stripping the grains of their outer layers, which contain most of the protein as well as many vitamins and minerals. Hadley recommended looking for words like “whole grain” and “whole wheat” on packaging and experimenting with cooking ancient grains like quinoa, teff, and sorghum. If you want to add additional nutrients and flavor, switch out the water for bone broth (which contains anti-inflammatory properties) to use as your liquid base (bone broth does not count as vegan, so you can also add an unflavored plant-based protein powder to increase grain’s protein intake). Whole grains will not only give you a protein boost but also a helpful serving of fiber for healthy digestion.
7. Have a protein powder on hand
“It’s not a necessity, but having a plant-based protein powder is a nice-to-have for convenience,” Hadley suggested. With so many plant-based protein powders available, it’s easy to find one that works best for you and your body (it just may take some trial and error). Some higher-protein plant-based options include pea, hemp, and brown rice protein. You can add protein powder to everything from your morning coffee to whole grain pancakes to chia pudding.
8. Take advantage of high-protein toppers
Adding more protein is not just about your meal, but what you add to your meal. Nutritional yeast (an inactivated yeast that has an umami flavor used for cooking or seasoning), nuts, and seeds (think: chia, hemp hearts, and flax) are three of the easiest foods to add to meals and snacks for a protein boost. They also offer valuable health benefits, such as improving digestion (thanks, fiber!) and providing key vitamins, minerals, and heart-healthy fats. Try nuts on top of your morning bowl of oatmeal, seeds sprinkled into your smoothies, or nutritional yeast as a topper on popcorn or your favorite whole wheat pasta dish.
What’s a Typical Day of 100 grams of Protein While Eating Plant-Based?
Keep reading for Hadley’s typical meals and recipes you can try at home.
Day 1
- Breakfast: “carrot cake” overnight oats (recipe below)
- Lunch: a sandwich made with whole grain bread, tempeh, hummus, cucumber, and tomato
- Snack: hummus with seed crackers and celery
- Dinner: whole wheat penne pasta with marinara sauce, cashew cheese, and broccoli (for cashew cheese recipe, see below)
Day 2
- Breakfast: peanut butter banana smoothie (see recipe below)
- Lunch: mixed green salad with garbanzo beans, quinoa, sunflower seeds, tomato, avocado, olive oil, and vinegar
- Snack: dark chocolate with berries and almonds
- Dinner: red lentil dal with crispy tofu and asparagus
High-Protein Plant-Based Recipes
Peanut Butter Chocolate Smoothie (32 grams of protein per serving)
- 1 cup of Califia Complete
- 2 scoops of pea protein powder
- 2 tablespoons peanut butter
- 1 ripe banana
- 1/4 frozen spinach
- Cacao or cocoa powder to taste
Blend all ingredients until smooth. Makes one serving.
Tip: To make your mornings easier, prepare several bags of the peeled banana, peanut butter, spinach, and cacao ahead of time and place in the freezer. When you’re ready to enjoy, empty the frozen bag into the blender, add Califia Complete and protein powder, and enjoy!
Carrot Cake Overnight Oats (28 grams of protein per serving)
- 1.5 cups of Califia Complete
- 1/2 cup of rolled oats
- 2 tablespoons almond butter
- 1 tablespoon chia seeds
- 1 carrot grated
- Cinnamon, salt, and maple syrup to taste
Combine all ingredients, leave covered in the fridge overnight, and enjoy within three days.
Tip: Make two to three servings at once and divide into mason jars to save yourself time throughout the week.
Cashew Cheese (15 grams of protein per serving)
- 1/2 block of extra firm tofu
- 1/4 – 1/2 cup nutritional yeast
- 1/4 cup raw cashews
- Juice of 1 lemon
- Filtered water
- Salt to taste
Soak the cashews in boiling water for 15 minutes. Blend all ingredients in a food processor while slowly adding water until it has the consistency of ricotta cheese. Spoon onto your favorite pasta with marinara sauce as a cheesy topping. Makes three servings.