How do I get enough protein on a plant based diet? | Dawn Jackson Blatner

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If you are following a plant-based diet, you may be wondering how to meet your daily protein needs. Plants can be an excellent source of protein, but it is important to ensure you are getting enough daily to help maintain muscle mass and support various bodily functions. Here are some simple tips for getting enough protein on a plant-based diet:

Include whole grains in your meals: Whole grains such as quinoa, brown rice, and oats are excellent sources of protein. They can be included in a variety of meals such as breakfast, lunch, and dinner.
Add legumes to your meals: Legumes such as lentils, chickpeas, and black beans are packed with protein. They can be used in soups, salads, and side dishes.
Eat a variety of nuts and seeds: Nuts and seeds are an excellent source of protein, healthy fats, and essential minerals. Almonds, cashews, chia seeds, and hemp seeds are great options to incorporate into your meals and snacks.
Include soy-based products: Soy-based products such as tofu, tempeh, and edamame can be used in place of meat in various dishes. They are rich in protein and other essential nutrients and can be found in most grocery stores.
Opt for protein-rich vegetables: Vegetables such as broccoli, spinach, and Brussels sprouts are packed with protein. They can be included in various meals, such as stir-fries, salads, and soups.
Consider protein supplements: While it is always best to get your nutrients from whole foods, protein supplements can also be an excellent way to ensure you are getting enough protein. Plant-based protein powders are made from various sources such as pea and brown rice protein and can be easily added to smoothies or other meals.

In conclusion, it is entirely possible to get enough protein on a plant-based diet by including a variety of whole grains, legumes, nuts and seeds, soy-based products, protein-rich vegetables, and supplements as needed. The key is to make sure you are eating a balanced diet that includes a variety of nutrient-dense whole foods.