A dietitian’s guide to plant-based protein

First, let’s talk about how a plant-based diet is different from a vegan diet. If the majority of your diet features food from plants, but not exclusively (as in, you still eat some animal-based products), your diet is plant-based. A vegan diet, on the other hand, is exclusively plant-based. So while a person on a plant-based diet might have a small serve of animal protein each day, or even each week, the primary source of their diet is from plants.

Of course, we don’t have to cut out animal-based proteins altogether. But we can get all the energy and protein we need from a variety of plant-based sources, like legumes, soy products, grains, nuts, and seeds. When it comes to the amount of protein in each of these sources, though, it’s important to remember that they can all vary widely. Look to foods like tofu and tempeh because, like many other soy-based products, they are generally high in protein.

When you’re tracking how much protein to include in your diet, remember to eat in a balanced, enjoyable way. For example, tofu has 13 grams of protein per 100 grams, and almonds have around 30 grams of protein per 100 grams. But even though almonds have more protein per serve than tofu, eating 100 grams of tofu in a meal is quite easy, but it’s unlikely we’d enjoy a meal of 100 grams of almonds. So it’s wise to think about protein in the context of what you’d actually eat in a typical serving.

The nutritional values of mock meats vary enormously – some can be low in protein, others can be really high! It just depends on the product. The recommended daily intake for protein varies between men and women; men aged between 19 and 70 should be aiming for 64g each day, while women in the same age bracket should be consuming 46g (it’s different again for pregnant and breastfeeding women).

Compare your options side by side by reading the information panel on the label. You might be surprised to find that for each mock meat that’s an excellent source of protein, there’ll be another one that isn’t. This is particularly true when you compare mock meats with tempeh and tofu.

There are other nutritional figures to factor in, too. A lot of mock meats are quite high in sodium or salt, so look out for that, especially if you have high blood pressure or are watching your sodium levels. And if you consume mock meat often, remember that it all adds up. Keep in mind that the recommended daily sodium intake for adults is 2300mg – that’s around one teaspoon. 

Nutritional yeast is fantastically high in protein. And the good news is that it’s a complete protein, which means it features all nine essential amino acids.

You might be wondering what nutritional yeast is, and how you might incorporate it into your recipes. It’s usually sold as flakes, granules, or powder and you’ll find it in the spice aisle of your supermarket or health food store. It’s super versatile. And because of its cheesy, nutty, savoury flavour, you can use it as a cheese substitute in pasta and risottos. It can also add depth of flavour to other dishes.

Depending on your current diet, moving to a plant-based diet may be a challenge or a breeze. Whether you’re planning to go vegan or are simply looking to reduce your weekly meat consumption, I recommend introducing plant-based proteins gradually. Say, for example, you eat animal products three times a day, every single day, seven days a week. Try going plant-based one or two days per week. Simply take what feels like a reasonable first step for you – rather than going all-in and feeling overwhelmed by the change.

Another way to incorporate more plant-based ingredients into your diet is to get creative with the ingredients of the dishes you make regularly. If you’re making your favourite spaghetti Bolognese, make it 50 per cent meat and 50 per cent lentils. Incremental changes like this can feel more manageable.

If you do decide to go exclusively plant-based and are also new to thinking about nutrition, it’s worthwhile seeking professional advice to make sure you’re getting all your dietary requirements. The team at Mission Nutrition can help, and if you are an AIA Vitality member you’ll get 75% off your first consultation and could earn up to 2,000 points per membership year.

I chose the following plant-based meals because you can prepare them ahead of time to eat later. After all, it’s sometimes hard to find plant-based options when you’re eating out or grabbing lunch on a workday.