Health
How to Add More Protein—Without More Meat
Health Points
- Beans offer an easy and affordable protein boost, perfect for those looking to eat less meat.
- Different bean varieties supply protein, fiber, and beneficial plant compounds to support overall health.
- Black beans, chickpeas, white beans, and red beans each bring unique flavors and benefits to your diet.
Increasing your protein doesn’t require more meat on your plate. Experts suggest adding a variety of plant-based sources, especially beans, nuts, and seeds.
You can find protein in familiar foods like tofu, tempeh, legumes, and plant-based milks.
Registered dietitian Natalie Rizzo recommends beans as the best starting point for anyone new to plant-based eating.
“They’re the easiest plant-based protein because they’re already in foods we know and love, like chili, tacos, hummus, soups and stews. And most people already like the taste and texture.”
Beans are affordable, long-lasting, and part of many traditional cuisines, making them a natural fit for shifting toward plant-based meals.
They offer plenty of protein across all varieties, and their high fiber content supports gut and heart health.
Rizzo encourages adding more beans for heart health, highlighting their role in programs like the Start TODAY “Move With Heart” Challenge.
Some beans deliver even more benefits—black beans, for example, pack protein, fiber, and antioxidants in every serving.
Rizzo’s favorites include black beans and chickpeas, which are enjoyed in countless dishes worldwide.
Black beans can be blended into burgers or brownies for added nutrition, while chickpeas enhance salads and grain bowls, and crisp well for a healthy snack.
White beans are softer and work well in soups or pureed for a creamy touch, and red beans are popular choices in chili and Southern recipes.
Once you’re comfortable with beans, try exploring other plant-based proteins to keep your meals varied and nutritious.
Ready to enjoy delicious meals without extra meat? Start small by reaching for beans—and discover how easy it is to power up your plate with plant-based protein.
