The benefits of plant-based diets for the prevention of heart disease and cancer are well known in the health community, but are often challenged for being low in protein. Humans do not synthesize nine of the twenty amino acids required as building blocks of protein, and therefore must obtain them from the diet. Vegetarians who include dairy and eggs can readily meet their protein needs, since animal products contain all essential amino acids (EAAs). Because vegan diets do not include animal products, special consideration must be taken in meal planning to ensure adequate protein intake.

Sources of plant proteins include nuts, seeds, nut butters, beans and legumes, and whole grains such as oats, quinoa, bulgur, or barley. Beans and legumes provide a lean source of protein as well as fiber, magnesium, and folate for heart health. Although grains and legumes contain missing amino acids, when they are eaten together their amino acid profile compliments one another so that all essential amino acids are provided. These foods do not need to be eaten together at the same meal, as long as they are consumed throughout the day and calorie needs are being met.

In addition, due to the limited protein digestibility of plant foods, protein needs are higher for those who follow a purely plant-based diet. In general, vegans should aim for 3-4 servings of legumes daily to help meet protein needs. Try a bean or lentil salad, bean soup, bean burgers or tacos, or bean dip. Opt for high protein snacks such as peanut butter on whole wheat toast, mixed nuts, humus dip in a whole wheat wrap, smoothie with soymilk and almond butter, oat bars, or quinoa salad.

Soy is an optimal and versatile protein choice as it is the only plant food that contains all nine EAAs. Regular soy consumption has favorable effects on cholesterol and may reduce risk of prostate cancer and breast cancer in premenopausal women (note: postmenopausal women with history of breast cancer should limit soy consumption and avoid isolated soy protein supplements, as the jury is still out on the risks and benefits of soy consumption in this population). Opt for non-genetically modified whole soy foods such as soymilk, edamame, and tofu rather than processed meat substitutes or isolated soy protein supplements.

Soy supplements do not have the same beneficial effects that whole soy foods do. Although soymilk contains 7-8 grams of protein per cup, other non-dairy milks such as rice, almond, and coconut milk typically contain only 1-3 grams/serving. Try steamed edamame, roasted soybeans, chocolate soymilk, scrambled tofu with veggies, or blending silken tofu into smoothies and dips.

Although plant-based diets present more of a challenge when it comes to meeting protein needs, a well-planned vegan diet can provide a variety of health benefits. For more information on meal planning, speak to a Registered Dietitian.

Natalie Colla, RDN, LD, is a University of Idaho Dietetics Program graduate, Oncology Dietitian with Kootenai Cancer Services, and Clinical Dietitian with Kootenai Health.