Many of us enter a new year intending to eat better. Whether this means trimming back on sugar or committing to prepare more home-cooked meals, the goal to improve nutrition is a near-universal resolution.
Perhaps one of your New Year’s health intentions is to go bigger on protein from plants. And that is certainly a worthy venture. Planning meals around plant-based proteins can have profound health benefits.
For instance, a 2024 study published in the American Journal of Clinical Nutrition involving nearly 50,000 participants found that higher intakes of plant protein were associated with healthier aging, such as being free of certain chronic health conditions like heart disease and type 2 diabetes, and also having better mental health.
Plant proteins not only provide the amino acids necessary to help build and maintain lean body mass, but these plants also come equipped with fibre, nutrients, and antioxidants necessary for aging well. No wonder plant-based diets continue to buzz.
When veganizing meals, though, some people might struggle to get enough protein. But it’s not wise to leave protein off the plate. This is why it’s important to have an arsenal of plant-based meal ideas that will provide sufficient quantities of this mighty macro.
Celebrate Veganuary with these dishes that feature protein in the starring role.
This eyesome bowl of vibrant nutrition is a good way to freshen up your lunch or dinner routine. Tuna is a classic ingredient for a poke bowl, though meaty smoked tofu is an excellent high-protein plant-based substitute for those looking for an alternative to raw fish. You can prep the rice, sliced veggies, and dressing ahead of time for quick assembly. Brown jasmine or red rice are good stand-ins for black rice, and you can swap out the mango for pineapple or mandarin segments.
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This nourishing soup is a riot of textures and flavours. The duo of tempeh and pinto beans makes each spoonful rich in protein.
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Just like everyone’s favourite lunchbox sandwich―but for breakfast. Protein powder is an easy addition to a pot of oats to beef up the numbers for that important macro. Peanut butter adds additional plant-based protein, creaminess, and nuttiness, while the jam-like raspberry sauce gives the meal a sweet-tart pop. For leftovers, heat a small amount of milk or water in a saucepan; stir in the oats and heat, stirring a couple of times, for 3 minutes.
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Think of this as a more nutrient-dense tabbouleh salad with staying power, thanks to the addition of extra amounts of protein from chickpeas and white beans. It also gains more complexity with freekeh in place of bulgur. Made from young green wheat that’s been roasted, this whole grain has a toasty, nutty flavour profile and is higher in protein than most other grains. You’ll find freekeh at grocers specializing in Middle Eastern foods.
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Pumpkin brings subtle sweetness, and chipotle adds smoky heat to this comforting chili. The addition of lentils and plant-based grounds bump up the protein numbers. Possible toppings include cilantro, avocado, pumpkin seeds, tortilla chips, and sour cream.
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