Plant protein in familiar meals
Start with a meal you already enjoy and give beans, lentils or soy a clear role in it. Plant foods differ in protein. If most of your protein comes from plants, Harvard recommends varying the sources.
Food ideas and checks
- Bean chili
- Use your usual tomato base and seasonings. Choose mild beans and toppings if that is what you prefer.
- Lentil pasta sauce
- Stir cooked lentils into tomato sauce. Keep the pasta and herbs familiar.
- Tofu stir-fry
- Cook tofu with rice and vegetables. Use the tofu label when comparing protein.
- Chickpea curry
- Add chickpeas to a sauce you enjoy. Spice level is a preference, not a nutrition test.
- Hummus wrap
- Add vegetables and a whole-grain wrap. A light filling may need another food alongside it.
- Edamame rice bowl
- Pair cooked edamame with rice and vegetables. Follow the package cooking directions.
Sources
- Protein: food sources and the whole food package (Harvard Nutrition Source)
- Legumes and pulses (Harvard Nutrition Source)