Healthy and hearty: 6 healthy sources of plant-based protein

Published September 2024 | 5 min read
Expert contributor Novelitha Tio, dietitian, HCF
Updated by Donnay Torr

Protein is essential for our health, and plants can be a heart-healthy way to add nutrients to your diet. It's possible to include plant-based protein meals into your daily routine: all you need is a little planning. 

It’s hard to underestimate just how important proteins are for our body. Put simply, they're the building blocks that keep life together and they’re crucial for cell growth, repair and function.

“Eating protein is key to building muscles and maintaining a strong immune system,” explains HCF dietitian, Novelitha Tio. “They are also a great source of energy for our body.”

Am I eating enough protein?

The answer to this question will depend on a few factors. Generally, our protein needs vary by age, sex, health and life stage. Generally, healthy adults need between 0.75 to 0.84g per kilo of body weight every day. While most Aussies eat enough protein, certain groups need more.

Pregnant and breastfeeding women need more protein (1 to 1.02g per kilo of body weight every day) to support the growth of their baby’s tissues, organs and brain. Older and unwell adults need to up their intake, too: 0.94 to 1.07g per kilo of body weight every day for those over 70, and 0.8 to 2.0g per kilo of body weight every day for those who are sick or recovering.

Research suggests a higher intake of protein from midlife onwards supports healthy ageing.

“We gradually lose skeletal muscle as we age, typically from around the age of 30, and accelerating after 60, as our bodies become less efficient in building new proteins from amino acids,” says Novelitha.

This loss can increase our risk of falls and lower our quality of life, meaning we “may need to eat more protein to compensate and ensure our bodies have enough building blocks for muscle maintenance and repair,” she says.

Increased protein intake may help perimenopausal and menopausal women manage midlife weight gain and overall health better.

“This is supported by the concept of the protein leverage effect, which suggests that not prioritising protein intake during perimenopause may lead your body to consume more calories overall to meet its protein needs, potentially leading to weight gain,” says Novelitha.

Check with a healthcare professional or accredited practising dietitian before making big dietary changes: “They’ll consider factors like your current diet, activity level and underlying health conditions to create a personalised plan,” says Novelitha.

Are all proteins good for you?

There isn’t a clear-cut good vs bad distinction for protein sources, but certain options are better for your health than others, says Novelitha.

Complete proteins contain all essential amino acids, and include foods high in protein like animal products, soy and mycoprotein. Incomplete proteins like nuts, wholegrains and vegies lack some essential amino acids.

Animal proteins can supply nutrients like vitamin B12, heme iron (more easily absorbed) and zinc. But not all are heart-healthy. Steer clear of highly processed meats like sausages, bacon and deli meats, which are generally high in saturated fats and cholesterol.

Plant proteins are lower in unhealthy fats and rich in vitamins, minerals and fibre – a nutrient that most Aussies are lacking. But heavily processed plant-based meat alternatives can be high in salt, added sugars, unhealthy fats and artificial ingredients.

Novelitha says it’s important to choose well and balance your plate – pick lean meat, chicken, fish and low- or reduced-fat dairy options. If you’re getting most of your protein from plant-based sources, variety is key.

“Combining a range of plant-based protein sources throughout the day increases your chance of getting all the essential amino acids,” she says.

Should I supplement with protein powder?

Protein powder can be convenient but is often unnecessary and expensive, since most of us already get enough protein from our diets.

“Any protein you eat on top of what your body needs will either be excreted as waste or stored as weight gain,” says Novelitha. “Focus on a balanced diet with whole food protein sources. Consider protein powder only if you genuinely struggle to meet your needs or if a healthcare professional or sports dietitian recommends it for your specific situation.”

Six sources of protein that aren’t meat

Build high-protein vegetarian meals with these options.

1. Legumes like black beans, chickpeas and lentils are loaded with protein, fibre, carbohydrates for energy, and other key nutrients.
2. Soy products like edamame, tofu, tempeh and soy milk are excellent sources of lean, complete protein. They're also low in saturated fat and rich in folate, vitamins B6 and B12, calcium, magnesium and potassium, which support heart and bone health and boost your mood.
3. Tree nuts like walnuts and almonds are high in protein, fibre and healthy fats, while seeds like chia and hemp are low in kilojoules, fibre-rich and a source of complete protein.
4. Wholegrains are a decent source of protein, fibre and other essential nutrients. Raw oats have 10g per cup – but soak them first for better digestion – and quinoa has 8g per cup.
5. Vegetables contain a great variety of nutrients. Spinach is nutrient-dense, containing protein as well as vitamin K, folate, potassium and calcium. Other vegies like watercress, bok choy, broccoli, asparagus and Brussels sprouts also provide protein and are packed with vitamins, minerals and antioxidants.
6. Mushrooms are a good source of protein. Mycoprotein, an innovative plant-based protein derived from fungi and used in meat substitutes, contains 11g of protein per 100g.

Vegetarian Mushroom Dip

Makes two small cups

• 300g Swiss brown mushrooms (if unavailable, use field mushrooms)
• 3 tsp extra virgin olive oil
• 1 tsp salt
• 30g garlic cloves, unpeeled
• 175g black beans, cooked or tinned
• 3 tsp mirin
• 2 tsp tamari
• 2 tsp fresh marjoram
• 2 tsp fresh thyme leaves
• 1⁄2 tsp freshly ground black pepper
• 30g extra virgin coconut oil, melted
• 2 fresh bay leaves

Method

1. Preheat your oven to 200ºC.
2. Place the mushrooms caps down, stems up, in a baking dish big enough to hold them all in a single layer. Drizzle the olive oil over the mushrooms and sprinkle with the salt. Scatter the garlic cloves among the mushrooms.
3. Roast for 15 minutes, then remove from the oven.
4. When the garlic cloves are cool enough to handle, slip them from their skins, popping the roasted cloves into a food processor.
5. Add the mushrooms, black beans, mirin, tamari, marjoram, thyme and pepper, as well as any roasting juices from the mushrooms.
6. Blitz until smooth, but still a little textured.
7. Spoon the mixture into two serving cups, smoothing the tops.
8. Pour a layer of melted coconut oil over each, then gently press a bay leaf on top of each cup.
9. Immediately place in the fridge to set the coconut oil and seal the pâté against oxidisation. The coconut oil mimics the more traditional layer of lard or duck fat used with meat-based pâtés. If you’d rather eat the pâté immediately and skip the coconut oil, that’s fine too. Sealed with coconut oil, the pâté will easily keep in the fridge for up to a week.

Image and text from A Plant-Based Farmhouse by Cherie Hausler (Murdoch Books). Photography by Lean Timms.

Healthy living support

If you’re looking to incorporate more plant-based food into your diet, we can help. We’re helping eligible members save on the evidence-based CSIRO Total Wellbeing Diet. Created by Australia’s national science agency, the program combines a higher protein, low-GI eating plan with proven weight loss tools to help improve habits and create lifelong positive behaviours^*.

We’ve also partnered with Ethos Health to bring our members Healthy Families for Life and Healthy Teens for Life, which are resources to support kids, from birth to teens, to develop positive nutritional habits for growth and development and reduce the risk of chronic conditions in their future^{^}.