Many consumers are now recognizing that they don’t need to rely on steak for their protein needs. Instead, they are turning to plant-based sources, which offer just as much protein as animal-based ones.
Dr. Andrea Glenn, an assistant professor of nutrition at New York University, emphasizes that all plants contain protein, making it easy to get the nutrient from plant-based sources as well as from animals. Protein is a macronutrient that plays a crucial role in building muscle, bones, and cartilage, as well as forming skin, blood, and hormones. It's also necessary for providing energy through calories and supporting the immune system with enzymes and vitamins.
The recommended daily allowance for protein for adults is 0.8 grams per kilogram of body weight, which equals about 0.36 grams per pound. For someone weighing 150 pounds, this amounts to approximately 54 grams of protein each day. Children, pregnant, and breastfeeding women need slightly more protein for growth and development. Ensuring adequate protein intake is especially important as people age to prevent the loss of lean muscle mass, but many older adults fail to meet their protein needs.
In the U.S., men typically consume enough protein, but women often fall short, particularly in their choice of protein sources. While most adults meet their protein requirements from meats, poultry, and eggs, a significant portion of the population doesn’t consume enough seafood or plant-based options like nuts, seeds, and soy products.
The American Heart Association (AHA) advises getting most protein from plant sources, such as legumes and nuts, along with seafood and low-fat dairy products. Animal proteins should come from lean cuts of meat and skinless poultry, while processed meats should be avoided.
The federal dietary guidelines suggest that adults need 5 to 7 ounces of protein daily, depending on factors like age, sex, and calorie intake. The U.S. Department of Agriculture provides practical guidance on MyPlate for understanding protein serving sizes, like one egg, 1 tablespoon of almond or peanut butter, or 6 tablespoons of hummus, which are all equivalent to 1 ounce of cooked lean meat or skinless poultry.
To reduce saturated fats and sodium, the guidelines also recommend replacing processed meats like hot dogs and sausages with healthier options such as beans, peas, lentils, or seafood. The AHA encourages eating 6 to 8 ounces of seafood weekly, focusing on oily fish like salmon, mackerel, and sardines, which are good sources of protein and beneficial for heart health.
For those who prefer not to eat meat or fish, it’s entirely possible to get sufficient protein from plants. Dr. Glenn points out that vegans and vegetarians typically don’t face protein deficiency. Soybeans are among the best plant sources of protein, containing high-quality protein comparable to that found in animal products. Soy-based foods like tempeh and tofu are especially protein-rich, with tempeh containing around 20 grams of protein per 100-gram serving. Other great plant-based protein sources include beans, peas, lentils, chickpeas, edamame, broccoli, spinach, oats, nut butters, and quinoa.
Plants also provide fiber, vitamins, and minerals, offering additional health benefits. Studies have shown that eating a plant-based diet can lower the risk of heart disease. In fact, a 2021 study in the Journal of the American Heart Association found that a nutritious, plant-based diet could reduce the risk of heart attacks, strokes, and heart failure, especially when adopted in young adulthood.
While plant-based meat substitutes like burgers are often marketed as protein-rich alternatives to ground beef, some of these products can be highly processed and contain excess sodium and saturated fats. Dr. Glenn advises looking for products low in sodium and saturated fat and still prioritizing whole plant foods in your diet.
If you're transitioning from meat-based protein to plant-based sources, Dr. Glenn suggests keeping it simple. “Don’t make it too complicated,” she says. You can replace ground beef with lentils in recipes for tacos, soups, or casseroles. And don’t be afraid to experiment with new plant-based foods—you might find that you like them!