What is on this page?

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