How to get your protein from plants

If you’re looking to try a more plant-based diet—one that scales back on animal-based foods—you may be wondering how you’re going to eat enough protein. Rest assured: You don’t need to scarf down sirloin burgers to avoid missing out on this nutrient, says Jaclyn London, MS, RD, CDN, head of nutrition & wellness at WeightWatchers®. Eating a variety of plant-based sources can help you get the protein you need.

Meat, eggs, and dairy are rightfully known for being high in the macronutrient, but they aren’t the only sources, London explains. For comparison, a 4-oz portion of 90% lean ground beef contains 23 g of protein, while 1 cup of cooked, shelled edamame packs 18.5 g of protein. Based on the USDA’s most recent dietary guidelines, most women need about around 46 g of protein per day, and men need 56 g. Edamame is no slouch!

What’s more, using plant-based sources of protein can be a delicious way to make your meals more varied and interesting. Read on for a guide to some favorites (including a few that might surprise you), how to use the foods in place of meat, and some protein-rich, plant-based recipes to get you started.

Get ready to diversify your menu with these all-star plant proteins, plus recipes for tasty meals and snacks.

Nicole Saporita is a senior content manager for consumer wellness at WW. A writer, editor, and content strategist based in New York, she specializes in health & wellness, lifestyle, consumer products, and more. Her work has appeared in Good Housekeeping, Prevention, and REDBOOK magazines.