How to Easily Integrate Plant Protein into Your Diet

As a Nutritionist, one of the questions I get asked most often is how to incorporate more plant protein into a balanced diet. From both a health and environmental perspective, I’ve long been a proponent of adding meatless meals to our weekly routine.

Plant-based proteins offer variety—and variety is key for supporting a healthy gut microbiome and maintaining overall nutritional balance. There’s been a long-standing myth that you need to combine specific plant foods at every meal to get all nine essential amino acids. Thankfully, we now know that's not the case. Your body is capable of storing amino acids for up to 24 hours, so as long as you’re eating a variety of protein sources throughout the day, your bases are covered.

To help you get started, I’ve included a few easy, flexible plant-based recipes. You likely already have many of these ingredients on hand. Feel free to tweak herbs, spices, or toppings to suit your preferences—make them your own!

Veggie-Packed Chili

Serving Size: 1 to 1½ cups

Ingredients:

• 2 tbsp olive oil

• 1 medium onion, diced

• 5 cloves garlic, chopped

• 1 tbsp chili powder

• 1 tbsp cumin

• 1 tsp cinnamon

• 2 tbsp oregano

• 3 tbsp tomato paste

• 4 bell peppers (mixed colors), seeded and diced

• 2 cans diced tomatoes

• 4 cups vegetable or chicken broth

• 4 cans beans, drained and rinsed

• 1 cup quinoa (uncooked)

• Salt and pepper, to taste

Stovetop Directions:

1. In a large pot or Dutch oven, heat olive oil over medium-high heat. Add onion and garlic; cook until fragrant, about 1 minute.

2. Stir in the spices, followed by the tomato paste. Cook for another minute.

3. Add bell peppers, diced tomatoes (with their juices), and broth. Stir well and bring to a simmer.

4. Cover and cook for 20 minutes. Then, add the beans and quinoa and continue simmering for another 20 minutes.

5. Remove from heat and season with salt and pepper to taste.

Slow Cooker Directions:
Add all ingredients to the slow cooker and cook on low for 6 hours.

Toppings: Avocado, cheese, cilantro
Pro Tip: Serve over fresh spinach for an extra veggie boost.

Mushroom + Quinoa Sauté

Ingredients:

• 1 cup quinoa, rinsed

• 1 tbsp olive oil

• 2 packages mushrooms, thinly sliced

• 3 cloves garlic, minced

• ½ tsp dried thyme

• 2 handfuls greens (e.g., spinach or arugula)

• 2 tbsp grated Parmesan

Directions:

1. In a saucepan, cook quinoa according to package instructions. Set aside.

2. In a large skillet, heat olive oil over medium-high heat. Add mushrooms, garlic, and thyme. Cook until tender, about 5 minutes. Season with salt and pepper.

3. Stir in the greens until wilted, then mix in the quinoa until everything is combined.

4. Serve immediately, topped with Parmesan.

Pro Tip: Add a fried egg on top for extra protein and richness.

Instant Pot Lentil Soup

Ingredients:

• 1 large onion, chopped

• 3 carrots, peeled and chopped

• 3 celery stalks, chopped

• 3 garlic cloves, minced

• 1½ cups green lentils

• 1 (14.5 oz) can diced tomatoes

• 1 tsp fresh thyme

• 1 tsp Italian seasoning

• Salt and pepper, to taste

• 4 cups low-sodium chicken or vegetable broth

• 4 cups baby spinach

Directions:

1. Add all ingredients—except the spinach—to the Instant Pot.

2. Set to Manual, High Pressure for 18 minutes.

3. Once done, use Quick Release.

4. Open the lid and stir in the spinach until wilted.

Pro Tip: Freeze leftovers in one-cup portions for quick meals later.

Whether you're plant-based every day or just dipping your toes into meatless meals, these recipes are a great starting point. Keep it simple, be flexible, and enjoy the process!