Sustainable Protein Sources

Plant-based proteins

No matter who you are, you need sufficient protein in your diet, and this macronutrient can become even more important with life changes like age, illness, pregnancy, or intense exercise.

Your body uses the amino acids found in protein to build and repair muscle—yes—but also to enhance satiety, repair bones, grow hair, transport oxygen through the body, maintain healthy energy, and more.

Legumes

Legumes (think edible seeds that come in pods), are a worldwide staple for good reason. Rich in protein, they also provide dietary fiber, which you won’t find in meat. Many legumes also have nitrogen-fixing properties that can provide benefits to the soil and reduce the need for nitrogen fertilizer.

If you’ve been waiting for a sign to go more plant-based, this Chickpea Tomato Puttanesca Salad is it 🍅

Beans and Peas

Dry, canned, or cooked and then frozen—we love organic beans for their storage life and dense nutritional profiles. With so many beautiful varieties of beans, there are also endless ways to eat them: like beans and rice, beans on toast, bean salads, bean burritos, bean pastas, hearty stews, and chilis. We recommend having canned beans on hand for plant-based meals in a pinch.

Pro tip: After cooking a big batch of dried beans, you can freeze portions (1.5 cups = 1 15oz. can) in their cooking juice, or use your leftovers to make refried beans.

Here are some of our favorite beans from the shop:

• Heyday Apricot Glazed Baked Beans
• Organic Chili Beans
• Dehydrated Refried Chipotle Black Beans
• Organic Mung Beans
• Heyday Tomato Alla Vodka Cannellini Beans

Lentils

These tiny, lens-shaped pulses are a protein powerhouse, with 18 grams per cooked cup.

Red lentils cook the fastest and are commonly used in dishes like kitchari and lentil stews or curries like daal (dahl). They’re also great for a creamy, easy homemade hummus.

At less than a dollar per serving, this cozy, organic lentil dahl is like a warm hug for your belly and your budget. Find the recipe here.

Brown or green lentils are great for hearty dishes and meat substitutes, like mujadara, lentil Shepherd’s pie, lentil chili, lentil spaghetti sauce, and lentil stuffed bell peppers.

Tiny, elegant French or black lentils hold their shape in salads, great for a lemony-mustard-herb or jeweled pomegranate-feta side dish.

Chickpeas

Providing 15 grams of protein per cooked cup, chickpeas are a hearty source of nutrients. A star player in earth bowls, falafels, chana masala, chickpea salad, and sheet pan dinners, they also make for a crunchy protein snack when roasted.

Providing 15 grams of protein per cooked cup, chickpeas are a hearty source of nutrients

Looking for a quick, flavorful dinner? We recommend Heyday Canning Co.’s Coconut Curry Chickpeas or Harissa Lemon Chickpeas for a meal that packs a punch.

For a quick lunch, we love a slather of hummus on a slice of toasted sourdough bread with ripe tomatoes, feta, Celtic sea salt, and a drizzle of early harvest olive oil.

Tofu

Technically also from a legume, tofu is of course made from soy beans! If you’ve ever been scared off by a bland tofu recipe, give it another shot—there are so many different methods for getting flavor and texture out of this incredibly versatile and protein-rich ingredient.

Tofu salad sandwich for spring 🌿 Chopped up with bright onions, fresh dill and thick, creamy vegan mayo from re_, this sando’s what we’re craving for lunch right now.

At re_, we also sell tofu without the plastic tub. Our zero-waste tofu blocks are organic and non-GMO, come in attractive reusable re_ jars, and offer 20 grams of protein per cup.

Recipes we love:

• A go-to tofu marinade
• A chilled soba noodle salad (great for meal prep)
• These smoky tofu tacos

Grains

Grains, or the seeds of grasses, like wheat, rice, and oats, along with pseudograins like quinoa, are another exceptional source of plant-based protein. Even better, combine grains with legumes and veggies for a satisfying, nutrient-rich meal full of complex carbs, protein, and fiber.

Try these colorful choices for something new:

• Bamboo-infused jade pearl rice
• Long grain red rice
• Forbidden black rice
• Tri-blend volcanic rice
• Antioxidant multi-colored popcorn

Ancient grains like millet, amaranth, bulgar, and barley are also nutritious options that can add variety to your plant-based diet. We love perfectly al dente farro or pearl couscous as an easy base for our weekday grain bowls.

Nuts

While less common as the main protein in an entree, nuts and seeds can be an MVP when it comes to getting in extra protein (and healthy fats!) here and there.

Get all the ingredients for these delicious Super Seedy Bars package-free @ re_ !

Keep organic walnuts, and almonds on hands for salads and snacking. Eat seedy crackers with a scoop of hummus. Add nut butter and chia seeds to your breakfast bowls or desserts for extra nutrition, or blend leftover nuts with herbs and garlic to make pesto.

Protein Powders

Exercising or on-the-go, sometimes protein powders are the answer for providing a quick hit of protein in your smoothies and shakes. We like our protein powders vegan and organic, with no unnecessary ingredients.

Try unsweetened pea protein powder or plant protein powder for your most customizable options, or scoop Chocolate Maca or Vanilla Lacuma for just-right superfood sweetness.

We love making plant-based milks at home from cashews and almonds, or mixing up some oat milk from our Instant Oat Milk Powder.

Getting enough protein on a plant-based diet

How much protein do you need?

The amount of protein you need depends on factors like age, weight, activity level, and exercise goals. While the Recommended Dietary Allowance sets the bar for protein intake at .36 grams of protein per pound of body weight, this figure only reflects the bare minimum recommended.

An optimal level of protein intake is likely closer to 100 grams a day for most adults, and active people looking to build muscle might aim for .73 grams of protein per pound of body weight.

Snack strategically

In addition to protein-rich meals like grain bowls with legumes, lentil stews, or chickpea curries, be sure to add some protein to your diet throughout the day, with snacks like:

• Apples and peanut butter
• Chili Lime Cashews
• Toasted Quinoa Crispies
• Corn Nuggets
• Wild Berry Trail Mix
• Thai Lemon Curry Nuts
• Peanut Butter Coconola

We can’t stop snacking these Thai Lemon Curry Nuts

Get complete protein

All proteins are made up of amino acids, and nine of these amino acids are considered “essential,” meaning your body can’t make them and must get them through food.

Foods that contain all nine essential amino acids, then, are known as “complete proteins.”

When you shift to a plant-based diet, you likely need to be a bit more deliberate about getting in complete proteins, since many animal proteins, and few plant-based sources, provide all these essential amino acids in one.

Soy and quinoa are some examples of complete proteins, but you can also combine ingredients strategically to get your complete proteins in.

People looking to build muscle might aim for .73 grams of protein per pound of body weight

Combinations that yield complete proteins include:

• Rice and beans
• Peanut butter and whole wheat toast
• Hummus and whole wheat pita
• Ezekiel bread
• Almond butter and oatmeal
• Soy milk with whole grain cereal

Keep in mind that complementary proteins don’t need to be eaten together in the same meal. You can eat them throughout the day to load up on the amino acids your body needs!

Sample protein in a day

Now let’s put it all together. For a 150-pound, moderately active adult, a day’s worth of protein meals might look like*:

• A berry or chocolate protein smoothie with peanut butter and oats for breakfast (33 grams)
• A soba noodle salad with tofu, cashews and broccoli for lunch (25 grams)
• A handful of roasted chickpeas (6 grams)
• Lentil and black bean chili for dinner (26 grams)

*Talk to a nutritionist or doctor to pin down your exact protein needs.

We make our soba noodles after a budget run to re_.

Thanks for reading our complete guide to sustainable proteins! We’re here to help you eat nutritiously and sustainably every day, so follow us on social media or visit our blog for protein-rich recipes on a plant-based diet.

Interested in more tips? Read more about nutrient absorption, the importance of organic food, or the sustainability of plant-based diets on our blog!