Health
Top Plant-Based Protein Picks for 40+
Health Points
- Plant-based proteins offer variety, key nutrients, and less saturated fat.
- Tofu, edamame, and lentils are excellent vegetarian protein sources.
- Mixing plant proteins into your diet supports overall wellness for adults.
You don’t have to rely on meat for quality protein—plant-based foods like beans, nuts, seeds, and tofu are packed with nutrients and make meals more interesting.
Including a range of protein sources can help you reduce saturated fat and boost your intake of vitamins, minerals, and fiber.
A Dietitian’s Top Plant Protein Choices
Tastes and nutritional needs differ, but adults typically benefit from 20–40 grams of protein per meal. Swapping in vegan or vegetarian proteins can help you meet that target.
Tofu
“I love tofu because it’s incredibly versatile, easy to cook and takes on so many flavors and textures,” says Natalie Rizzo, plant-based registered dietitian.
Bake, fry, crumble it into pasta, or air fry for a nutritious snack—no matter your preference, tofu adapts well and absorbs spices and sauces delightfully.
A typical 3.5-ounce serving brings 8–10 grams of protein, plus fortification with iron and calcium for healthy blood and strong bones.
Edamame
These bright green beans are a protein powerhouse and work well as snacks or salad toppers.
“They’re fun to snack on — and pack a punch,” Rizzo adds, noting each cup offers about 17 grams of protein along with fiber and vitamin K.
Lentils
Rizzo enjoys using all types of lentils in everything from stews to grain bowls. She says, “I love all the varieties — green, brown, red — of lentils, and I regularly use them in soups, stews and hearty grain bowls.”
Just one cup of cooked lentils supplies 18 grams of protein and 15 grams of fiber, offering a filling and nutritious option for any meal.
Looking to energize your routine? Try adding these plant-based proteins to your meals for balanced nutrition and new flavors.
