Vegan Protein Sources + Easy Plant-Based Meal Swaps

Plant-based eating doesn’t have to mean giving up protein. In fact, many plant foods contain protein along with fiber, vitamins, and minerals that support heart, gut, and overall health.

Whether you want to go fully vegan or just add more plant-based meals to your week, learning where to find plant proteins — and how to swap them in — can help you make dietary choices that fit your specific needs or goals.

Why Plant-Based Protein Matters

• Supports muscle health and strength, especially as we age
• Can help lower cholesterol and blood pressure
• Supports blood sugar stability in people with diabetes or prediabetes
• Often contains less saturated fat and more fiber than animal sources
• Contributes to a healthy gut and reduced inflammation

You don’t need to give up all animal foods to benefit — even a few swaps a week can support your health.

Top Vegan Protein Sources

1. Legumes (Beans, Lentils, Chickpeas)

• Excellent sources of protein and fiber
• Help keep you full and support blood sugar balance
• Great in soups, salads, tacos, or grain bowls

👉 1 cup cooked lentils = about 18 grams of protein

2. Tofu, Tempeh, and Edamame

• Made from soybeans and rich in complete protein
• Versatile: can be grilled, baked, stir-fried, or added to soups

👉 ½ cup tofu = ~10 grams of protein

3. Nuts and Seeds

• Almonds, walnuts, pumpkin seeds, chia, flax, sunflower seeds
• Provide protein + healthy fats to support heart and brain health

👉 2 tablespoons chia seeds = ~4 grams of protein

4. Whole Grains

• Quinoa, farro, bulgur, oats, and whole wheat offer protein and fiber
• Combine with legumes or nuts for balanced meals

👉 1 cup quinoa = ~8 grams of protein

5. Plant-Based Protein Products (use in moderation)

• Vegan protein powders, meat alternatives, and fortified products
• Check labels for added sodium or sugars
• Can be convenient for smoothies or quick meals

Simple Plant-Based Meal Swaps

👉 Tip: Flavor matters — use your favorite spices, sauces, and herbs to make plant proteins taste great.

Tips for Boosting Plant Protein

• Combine two plant protein sources (e.g., rice + beans, hummus + whole grain pita).
• Add nuts or seeds to salads, oatmeal, or yogurt alternatives.
• Keep canned beans or frozen edamame on hand for quick meals.
• Use plant-based protein powders in smoothies if needed.
• Don’t forget healthy fats and colorful veggies to round out the meal.

Special Considerations for Older Adults

• Ask your healthcare provider or dietician how much protein you need at each meal to support muscle health and strength.
• Don’t rely on ultra-processed meat substitutes — focus on whole food proteins first.
• If needed, ask your provider or dietitian if you need B12 or vitamin D supplements, as these are less common in vegan diets. Remember: always ask your healthcare provider first before starting any new supplements or vitamins.

Sample Day of Plant-Based Eating

📝 Total protein: ~60g

Key Takeaways

• Vegan protein sources like beans, lentils, tofu, nuts, seeds, and grains can help meet your protein needs.
• Start with simple meal swaps to ease into plant-based eating.
• Pair plant proteins with veggies and whole grains for balanced nutrition.
• If following a fully vegan diet, notify your provider in case you need any nutrient supplementation (like B12).

Remember: Always speak to your healthcare provider first before making any dietary changes to make sure the modifications are safe and appropriate for you.

Plant-based eating isn’t all-or-nothing. Even a few healthy swaps each week can support better heart health, energy, and overall wellness.

Sources:

• https://www.nutritionix.com/

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.

This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.