Eco-Friendly and Budget-Friendly Protein Sources

While never out of style (it is the building block of life, after all), protein is often trending big in the health and wellness conversations these days – and for good reason! Protein is an essential macronutrient that your body needs for growth, repair, and maintenance of muscle, bones, skin, and organs. 

But when it comes to getting enough protein in our diets, certain foods like meat, protein powders, and fortified nutrition bars tend to be overemphasized. While these can certainly help us meet our protein goals, they can also be costly, both to our wallets and the environment, as meat and processed protein foods require copious energy resources for their production.

Fortunately, there are plenty of amazing plant-based options to choose from that are inherently rich in protein, easier on the planet, and better for your pocketbook. Here are five of our favorites:

1. Lentils are an excellent source of protein and fiber. A single cup of cooked lentils provides around 18 grams of protein as well as 15 grams of fiber. Lentils are a staple in many global cuisines, and are the main ingredient in a number of beloved soups, stews, and salads. For less traditional preparations, you can blend them into veggie burgers, use them as a meat substitute in tacos and pasta sauces, or even incorporate them into your baked goods to boost their nutritional content.
2. Chickpeas, or garbanzo beans, are another protein-packed legume. Aside from their many health benefits, growing legumes also benefits the soil, as they help to “fix” nitrogen (a natural process in which certain plants, like legumes, work with specific bacteria to convert nitrogen from the air into a form that plants can use for growth), which can improve soil fertility and reduce the need for synthetic fertilizers. Roast chickpeas for a crunchy snack, blend them into hummus, or toss them into salads, curries, and wraps. Chickpeas can also be used as a base for protein-packed veggie patties.
3. Tofu, made from soybeans, is a plant-based “complete” protein, meaning it contains all nine essential amino acids. It is also rich in iron and calcium, which are vital for bone health.Tofu can be sautéed, grilled, or added to stir-fries, soups, and smoothies. It can also be scrambled as a substitute for eggs or blended into creamy sauces.
4. Edamame, or young soybeans, are packed with protein. Studies suggest that moderate consumption (a few servings per week) of whole food soy products, such as tofu, tempeh, edamame, and soy milk, is safe and can offer health benefits, such as providing protein, antioxidants, as well as protection from certain forms of cancer. Edamame can be steamed and eaten as a snack, tossed into salads, or mixed into stir-fries. You can also blend them into a creamy dip, like our Edamame Hummus.
5. Quinoa, known for its nutty flavor is another delicious plant-based complete protein option. It’s high in fiber, magnesium, and iron, which contribute to better digestion, muscle function, and immune health. Use quinoa as a base for salads, bowls, or as a side dish in place of rice or pasta. You can also use it in baking or make a protein-rich breakfast by preparing it like you would oatmeal.

Protein is an essential part of a healthy, balanced diet, and with a little attention to your food choices, you can ensure you’re getting enough of it. By including eco-friendly and budget-friendly protein options like lentils, chickpeas, tofu, quinoa, and edamame, you’ll not only nourish your body but also make a positive impact on the environment.

Extra credit: the scoop on protein. 

If you want to know a little more about this miraculous macronutrient, we have you covered.

When you eat protein, your body breaks it down into amino acids that are used to build tissues and muscles, create enzymes and hormones, and support other vital functions. For example, protein helps repair the tiny tears in muscle fibers that occur during exercise, it provides the building blocks for antibodies – which help your body fight infections, and it is vital for the structure of collagen, keratin, and elastin found in skin, hair, and nails. Additionally, protein helps to stabilize blood sugar and keep you feeling fuller for longer.

The amount of protein you need depends on factors like age, gender, activity level, and health goals. A general recommendation for adults is about 0.8 grams of protein per kilogram of body weight, but for someone who is more physically active or aiming for muscle growth, protein needs may be higher—about 1.2 to 2.0 grams per kilogram. A registered dietitian can help assess your needs and give personalized recommendations.