Whether or not you eat meat, adding more plant-based protein to your diet has tons of benefits. <\/p>\n
Not only will you hit those coveted protein goals a little more easily, but you\u2019ll also be supporting your gut, heart and brain health by eating more nutritious plant foods. <\/p>\n
\u201cAdding plant-based protein to the mix can really improve the overall quality of (your) diet,\u201d Natalie Rizzo, registered dietitian and TODAY nutrition editor, explained previously<\/a>. These foods naturally contain fiber, vitamins, minerals and anti-inflammatory plant compounds that you won\u2019t find in meat.<\/p>\n You don\u2019t need to cut meat out of your diet completely to get those nutrient benefits, though. \u201cSwapping in plant proteins a few times a week can make a meaningful difference,\u201d Rizzo said.<\/p>\n To get plant protein at any meal, give these tasty, filling recipes a try. <\/p>\n As a busy dietitian and mom of toddlers, Rizzo says chia seed pudding is a breakfast staple in her home.<\/p>\n \u201cChia seeds may be tiny, but they\u2019re packed with fiber, healthy omega-3 fats and plant-based protein,\u201d she explains. <\/p>\n A 1-ounce serving of chia seeds, which is about 2 tablespoons, will net you around 5 grams of plant protein and 10 grams of fiber. And chia seed pudding is the easiest way to eat an entire serving of these small seeds.<\/p>\n \u201cWhen soaked in liquid, they absorb several times their weight and develop a thick, creamy texture that resembles pudding,\u201d Rizzo says. She likes to use soy milk<\/a> to add even more plant protein, about 8 grams per cup, but any type of milk or non-dairy milk alternative will work here.<\/p>\n Her make-ahead recipe<\/a> is especially tasty when topped with fresh fruit, chopped nuts, a drizzle of peanut butter or some crunchy granola.<\/p>\n If you\u2019re new to the world of plant-based eating, Rizzo recommends reaching for beans as a particularly approachable and versatile protein source.<\/p>\n \u201cThey\u2019re the easiest plant-based protein<\/a> because they\u2019re already in foods we know and love,\u201d Rizzo explained previously, \u201clike chili, tacos, hummus, soups and stews. And most people already like the taste and texture.\u201d<\/p>\n On top of all that, beans are \u201caffordable, shelf-stable and used in cultural dishes all over the world,\u201d Rizzo said, \u201cwhich makes them a natural first step into plant-based eating.\u201d<\/p>\n A half-cup serving of black beans provides 8 grams of filling plant protein<\/a> and about 7.5 grams of fiber.<\/p>\n Her simple black bean quesadilla recipe<\/a> gets a little more colorful thanks to the addition of sweet potato and shredded cabbage. Those ingredients also add a diversity of textures, flavors and nutrients.<\/p>\n When it comes to dinner, Rizzo leans on vegetables and another type of hearty bean.<\/p>\n \u201cI\u2019m always looking for simple ways to add more protein and fiber to everyday meals, and white beans are a versatile plant-based protein that adds creaminess to this simple pasta sauce,\u201d she says. \u201cBlending white beans into the pumpkin sauce<\/a> gives it a thick, velvety texture without any heavy cream.\u201d<\/p>\n As with black beans, white beans are rich in both plant-based protein and gut-healthy fiber. White beans are also high in calcium, folate, iron and potassium<\/a>, TODAY.com explained previously.<\/p>\n