More and more people want to include more plant-based foods in their diet, whether for health, the environment, ethical reasons or simple culinary curiosity. A frequent doubt is whether it is possible to meet protein needs without meat. The answer is yes: with a varied and well-planned diet, plant proteins fully meet the needs of most people.

What proteins are for

Proteins are made of amino acids, which the body uses to build and repair tissue, make enzymes and hormones, and support the immune system. Some of these amino acids are essential, meaning we must obtain them from food. General recommendations for a healthy adult are around 0.8 grams of protein per kilo of body weight a day, and may be somewhat higher in athletes, older people or other specific situations.

Are plant proteins complete?

It is often said that plant proteins are «incomplete» because some contain less of certain essential amino acids. For example, cereals are low in lysine and pulses in methionine. However, there is no need to combine them in the same meal: it is enough to eat a variety of foods throughout the day to obtain all the amino acids. Soya, quinoa and buckwheat are exceptions, because they contain a very complete profile.

The best plant sources of protein

  • Pulses: lentils, chickpeas, beans, peas and soya, with fibre, iron and minerals
  • Soya derivatives: tofu, tempeh and unsweetened soya drink
  • Whole grains and pseudocereals: oats, quinoa, brown rice, buckwheat
  • Nuts and seeds: almonds, walnuts, peanuts, pumpkin seeds, chia and hemp
  • Vegetables with some protein: broccoli, spinach, asparagus and artichokes

Classic combinations that work

Many traditional recipes already combine plant proteins naturally: lentils with rice, chickpeas with bread or couscous, hummus with pitta bread, pasta with peas or beans with sweetcorn. These combinations improve the amino acid profile and are, moreover, delicious and cheap.

Iron, calcium, B12 and other nutrients to watch

Anyone following a diet based mostly on plants should pay attention to some nutrients. Plant iron is better absorbed alongside vitamin C-rich foods, such as citrus fruit, peppers or tomatoes. Calcium can be obtained from fortified plant drinks, tofu made with calcium salts, almonds and leafy green vegetables. Vitamin B12 is not found in reliable amounts in plant foods, so people who exclude all animal products need a supplement or fortified foods. It is wise to have check-ups and consult a nutrition professional.

How to cook pulses without complications

Dried pulses are soaked for about eight hours and cooked slowly. If you find them hard to digest, try changing the soaking water, adding them gradually to your diet, cooking them with herbs such as cumin or bay leaf and chewing well. Cooked tinned pulses, rinsed with water, are a practical and quick alternative for days with little time.

Dish ideas to get started

  • Red lentil cream soup with carrot and cumin
  • Warm chickpea salad with tomato, cucumber and olive oil
  • Stir-fried tofu with vegetables and brown rice
  • Home-made bean and oat burgers
  • Quinoa bowl with avocado, sweetcorn and beans
  • Hummus with vegetable crudités

Plant proteins and sport

People who train can meet their needs with plant proteins if they plan quantities well and spread intake throughout the day, including a protein source after exercise, such as a soya yoghurt with fruit, a hummus sandwich or a smoothie with soya drink. Being bulkier and rich in fibre, they may need to eat a little more in volume to reach the same calories.

How to read labels on plant-based substitutes

Plant-based burgers, sausages and cold cuts can be practical, but many are ultra-processed with a lot of salt and added fats. Check the ingredient list, prioritise those with few recognisable components, and use them as a complement rather than the basis of your diet. Tofu, tempeh, pulses and nuts remain the most natural and affordable options.

Balance, not extremes

You do not need to eliminate any food suddenly to benefit from plant proteins. You can start by introducing a plant-based menu one day a week, or replacing part of the meat with pulses in stews and sauces. Each small change adds to a more varied, fibre-rich diet.

When to ask for advice

If you are pregnant, breastfeeding, growing, an older adult, have a chronic illness or plan a strict vegan diet, consult a dietitian-nutritionist to make sure you meet all your needs. A well-planned plant-based diet can be healthy at every stage of life.

Variety: the golden rule

Combining pulses, whole grains, nuts, seeds and vegetables throughout the day is the simplest way to obtain quality protein. Discover new recipes, play with spices and enjoy the process: eating more plants is a path best travelled with taste and curiosity.

This article is for information only and does not replace the advice of a healthcare professional. If you have concerns about your health, consult your doctor.