Meat as a Side Dish: Plant-based protein substitutes
Nutrition
St. Joseph’s/Candler clinical dietitians recommend foods you can incorporate into your meals to limit meat intake
St. Joseph’s/Candler is launching a multi-part series examining the health benefits of reducing the amount of animal food sources you consume in your diet. It’s called, Meat as a Side Dish. While we respect everyone’s health decisions, including diet choices, we hope you find the information in these articles educational and maybe even a little inspiring.
It’s a question vegetarians and vegans hear all too often: But how do you get protein?
A lot of ways actually.
“I’m always making sure I get protein at every meal,” says Andrea Manley, clinical registered dietitian at St. Joseph’s Hospital and life-long vegetarian and now strictly vegan for several years. “Food is the best source
of protein, but it is important to eat the right kind of protein to get its health benefits.” 
And it’s not all about the meat. Vegetarians and vegans – or those of you who are trying to be more plant-based – can find many non-animal protein sources.
Let’s begin by understanding what protein is and what it does for our bodies. Protein is a macronutrient that is essential to the human body, Manley explains. It’s an important building block of every cell in the body.
Hair and nails are mostly made of protein.
Protein builds and repairs tissues.
Protein helps make enzymes, hormones and other body chemicals.
“Along with fat and carbohydrates, protein is a macronutrient, meaning that the body needs relatively large amounts of it,” Manley says. “It’s never good to restrict any one macronutrient. They are all needed for a healthy diet.”
How much daily protein an individual needs depends on many factors including weight, height, gender and activity levels. No one person is exactly the same. To determine your protein needs, it would be best to contact a registered dietitian or speak to your primary care provider, Manley says.
A person can get too much or too little protein. Not enough can cause protein-calorie malnutrition and the wasting of lean body mass, Manley says. If severe, this can cause organ failure and even death.
However, too much protein is also bad. This can cause stress on the kidneys and liver and cause dehydration.
Healthy plant-based protein options
We asked Manley, along with Nancy N. and J.C. Lewis Cancer & Research Pavilion dietitian Melissa Boncher, who is a long-time vegetarian, for their favorite plant-based protein sources.
Consider adding these to your dinner plate or favorite recipe in place of meat:
- Soy products such as tofu, edamame and tempeh
- Beans, such as black beans, kidney beans, chickpeas and pinto beans
- Peas
- Nuts and nut butters
- Seeds, such as chia, pumpkin, flax seed and sunflower seeds
- Lentils
- Pea protein sources (this includes plant-based meat alternatives such as the Beyond and Impossible brands)
- Seitan
- Leafy greens, especially kale and Swiss chard
- Whole grains, such as quinoa, farro and oats
“My best advice is to have fun with it and be open to trying new things,” Boncher says. “Eating healthy doesn’t have to be boring, and if you can find a way to enjoy nourishing foods that taste great, that’s a win-win.”
Boncher also suggests experimenting in the kitchen. One of her favorite protein sources is tofu because it takes on the flavor of whatever you prepare it in. She also adds beans and lentils to soups, salads, pastas and tacos.
Related Article: Are plant-based alternatives better for you than real meat?
Featured recipe:
Protein-packed southwest quinoa bowl
Ingredients:
Quinoa
Black beans (rinse if using from a can)
Corn kernels (frozen is just fine)
Siracha-marinated tofu (see full recipe below)
Topping options: Lettuce, avocado, pickled onions, jalapenos, radishes and salsa
Directions:
How much of each ingredient you need will depend if you are making a single serving or dinner for four. Cook quinoa according to directions (or give it a quick cook in your Instant Pot). Heat up the black beans and corn, if serving right away.
To make the tofu, press your tofu until most of the moisture is gone. Combine siracha, salsa, cumin, lime or lemon juice and a touch of your favorite oil (preferably olive or coconut). You can marinate this overnight or for half an hour. Bake in the oven at 350 for 20 minutes, turning once, or consider using your air fryer at 400 for 20 minutes, turning once.
Combine the quinoa, black beans, corn and tofu into a bowl and top with your favorite toppings. You could even add your favorite vegan salad dressing.
Another option is to take these ingredients to make tacos or nachos.
Coming next month: Meat as a Side Dish, part 3: Sneaky and healthy ways you can get your kids to eat more fruits and vegetables
Meat as a Side Dish: