Plant Protein

About Plant Protein

Plant protein has been shown to lower LDL cholesterol. It is also high in fibre and does not contain saturated fat.

Plant Protein Foods

• Soy products: tofu, tempeh, edamame, soy milk, and plant-based meat alternatives
• Legumes: beans (red kidney, black, white cannellini, pinto, etc.), chickpeas, and lentils 
• Plant-based meat alternatives: veggie-hot dogs, -burgers, -deli slices, chick’n strips, etc. 

Plant Protein Meal Ideas

• Use tofu, tempeh, or legumes in burgers, soup*, stews, chili*, barley dishes*, sauces, tacos, and tofu scramble*
• Roast chickpeas, lentils, or edamame with spices to snack on, or add to salads, soups, and stir-fries
• Add silken tofu to smoothies*, sauces, puddings, or dips
• Add mashed beans or lentils to muffins or brownies
• Use soy milk when making baked goods, puddings*, and oatmeal

*Click here to find plant protein Portfolio Cookbook recipes

Plant Protein Portfolio Diet Points

• Aim for 50g of plant protein each day
• For example, each of the following provides about 10g of protein:
  • 1/2 cup: tofu, edamame, lentils, black beans, chickpeas, green split peas
  • 1/4 cup: tempeh
  • 1 1/2 cup: soy milk

Other Plant Protein Tips

• Try mixing plant protein with meat to get used to the texture and flavour
• Rinse your canned legumes with water to remove excess salt
• Soak dried legumes to reduce cooking time and gas
• If choosing plant-based meat alternatives, aim for lower sodium options made from soy or legumes (see plant-based meat alternatives resource for more detail)
• Choose soy products with added calcium and vitamin B12, if possible
• Try to pair vitamin C rich foods (peppers, tomatoes, oranges) with beans, lentils, and dark green vegetables to increase iron absorption
• Click here to learn more about plant protein powder and how to incorporate it into your diet
• Click here to learn more about plant-based meat alternatives