Great plant-based proteins include beans (black, kidney, chickpeas), lentils, tofu, tempeh, edamame, quinoa, and nuts or seeds like chia, hemp, and pumpkin seeds. Whole grains such as oats, brown rice, and buckwheat also contribute protein. Seitan is another high-protein meat substitute.

You can also get protein from fortified plant-based milks and yogurts. Variety is important, as combining different sources helps provide all essential amino acids. Aim to include a protein source with every meal and snack. Plant-based protein supports muscle repair, energy, and satiety while also contributing fiber and beneficial phytonutrients.