Can I get enough protein on a plant-based diet?

Plant-based diets are increasingly popular. More people are now choosing to go for a 'flexitarian' diet, with a focus on plant-based foods, but without cutting-out meat altogether.

We all know that we should be eating more fruit and veg, and a plant-based diet is highly beneficial as you will get all of the goodness of these highly nutritious foods and tend to eat far less processed foods.
Often it's assumed that you need to eat a lot of meat and dairy to get enough protein in your diet, but this is not the case. There are many plant-based protein sources and it is possible to have a balanced plant-based diet that is rich in protein. The great news is that vegan protein sources tend to be much lower in fat and you will find it much easier to lose weight when you cut down on fatty red meats.

So if you're considering a plant-based diet, here are a few protein sources to try.

Beans, pulses and legumes – considered a superfood, chickpeas, lentils and most varieties of beans contain around 15g of protein per serving. They are loaded with fibre, iron, potassium, and other vitamins and minerals, and are a slow-release carb meaning it will keep you feeling fuller for longer.

Nuts and nut butters – an easy way to get more protein nuts and nut-butters make a delicious ingredient or a snack in its own right. As well as being high in protein, they also contain fibre and healthy fats, and are packed with nutrients. A good source of vitamin E, B, iron and antioxidants. Just watch out for hidden sugars in some brands.

Tofu, tempeh and seitan – these meat-substitutes are all very versatile and perfect for adding to stir-frys and main dishes. Tofu and tempeh are made from soy beans, while seitan is made using wheat gluten. They are all fairly meat-like in texture and soak up flavour very well making them a great choice if you miss the meaty textures.

Seeds (Flax, sunflower, poppy, etc.) - These are great for adding protein to salads, cereals, yoghurt or smoothies and are also packed with iron, magnesium and omega-3. Sprinkle on porridge for a healthy breakfast boost!

Protein is important to build and repair muscle, so if you are reducing meat and dairy make sure you don't neglect this vital food-group.