Plant Based Protein Sources – How to increase your daily intake of plant based protein – whether you’re vegetarian, vegan or just wanting to eat lots more plants. 

Plant Based Protein Sources

I’ve been vegetarian for about 4 months now and lately I’ve been trying to concentrate on increasing my daily intake of plant based protein.

I am still eating eggs and dairy, I’ve just been wanting to try and rely less on those and more on plant based protein sources. 

How Can You Increase The Intake Of Plant Based Proteins?

It just takes making a conscious effort to include a variety of plant based proteins in every meal and snack. So, here are ideas for plant proteins to shop for. 

Nuts & Seeds

It’s easy to keep your pantry stocked with a wide variety of nuts and seeds. Some of my favourites are:

• Chia Seeds – for making chia pudding, chia jam or mixing through yoghurt
• Flaked Nuts – for sprinkling on salads or cooked vegetables or mixing through no bake peanut butter cookies
• Pumpkin, Sesame and Sunflower Seeds – for tossing over salads
• Almonds, Pistachios, Macadamias & Cashes – for snacking by the hand full or in Cinnamon Roasted Almonds
• Ground Almonds/Almond Flour – for baking like in these flourless brownies
• Nut Butter – peanut or almond butter for mixing through smoothies, oatmeal or making fudge
• Almond Milk – for making oatmeal, hot chocolate or pancakes 

Beans & Legumes 

It’s really only been since I’ve moved to a vegetarian diet that I’ve incorporated beans and legumes in my diet. I have been making an effort to try a different bean or legume every few days.

Either by opening a can from the pantry or cooking dried beans. There are so many ways to incorporate the nutritious foods in your meals:

• Baked beans for breakfast with a vegetarian fry up or on toast
• Chickpeas in a salad like this Mediterranean Chickpea Salad or as a snack like these Honey Roasted Chickpeas
• Lentils, black beans, cannelini beans or split peas mixed through a soup, salad, casserole, burger patties or curry

Soy Products

There are lots of soy based products that you can include for more plant based protein: 

• Edamame Beans in salad like the above pictured dish with goats cheese, beetroot and spinach. 
• Soy Milk or yoghurt in place of dairy based products
• Tofu or Tempeh 

Green Vegetables

Broccoli and green leafy vegetables like spinach and kale include a small portion of plant based protein. I try to include at least one of these in my day. Here are some examples of ways to enjoy green vegetables: 

• Broccoli Slaw – grated broccoli mixed with a dressing and topped with nuts
• Crustless Broccoli Quiche – an easy way to enjoy broccoli for breakfast
• Scrambled Eggs – with spinach and ricotta
• Vegan Broccoli Salad – a broccoli salad topped with edamame beans
• Broccoli Casserole – just 4 ingredients and wonderfully cheesy

Higher Protein Vegetables

Along with green vegetables, mushroom and potatoes are high in protein than other vegetables.

Some vegetarian friendly ways to include mushrooms are fried mushrooms along with eggs for breakfast, pizza stuffed mushrooms and mushroom stroganoff.

Grains

Oats, rice and quinoa are other ingredients which are new to me since transitioning to a vegetarian diet. They are brilliant, nutrient dense sources of protein that I’ve been enjoying in risottos and oatmeal. 

So far I’ve shared recipes for apple and cinnamon oatmeal, chocolate banana oatmeal and chocolate quinoa porridge. 

Nutritional Yeast

Nutritional Yeast is rich in Vitamin B12, protein and a whole range of nourishing nutrients. (Where to find nutritional yeast.) The flavour of nutritional yeast has definitely grown on me and I often sprinkle a tablespoon or so over eggs and veggies for breakfast. 

I also include nutritional yeast in my homemade vegan pesto. (Get the recipe here.)

Nutritional yeast is a tasty plant based ingredient to keep on hand. It’s delicious on vegetables, popcorn and in place of dairy based parmesan/cheesy ingredients. 

Plant Based Protein Powder

And finally, if you feel you really need additional plant based protein in your diet then you can always supplement with plant based protein powder.

Opt for protein powders that include plant ingredients such as spirulina or pea and enjoy in a protein shake or smoothie. 

So, as you can see, there are loads of ways to include more plant based proteins in your diet. Try and make a conscious effort when you shop to add more plant based products to your shopping trolley and then include them in your daily meals. 

Plant Based Protein Ideas Video

Here’s the video where I talk you through a range of plant based proteins that I keep in my kitchen. Hit play below or click here to watch. 

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

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