How to Hit Your Protein Targets on a Plant-Based Diet (Heart-Healthy Options Included!)

How to Hit Your Protein Targets on a Plant-Based Diet (Heart-Healthy Options Included!)

BY: ANDRES CHAPARRO, E2M CHEF & E2M KITCHEN DIRECTOR OF PRODUCTION

How to Hit Your Protein Targets on a Plant-Based Diet (Heart-Healthy Options Included!)

Getting enough protein on a plant-based diet is easier than you think—especially when you choose heart-healthy sources. Whether you’re an athlete, trying to build muscle, or simply maintaining a balanced diet, plant-based proteins can fuel your body while supporting cardiovascular health. Here’s how to meet your protein needs without compromising heart health.

Top Heart-Healthy Plant-Based Protein Sources

Legumes (Beans, Lentils, Chickpeas) – Packed with protein and fiber, legumes help lower cholesterol and keep you full longer. A cup of lentils has about 18g of protein.
Tofu, Tempeh & Edamame – These soy-based proteins provide all essential amino acids. Tempeh offers around 21g of protein per serving while also supporting heart health with healthy fats and probiotics.
Quinoa – Unlike most grains, quinoa is a complete protein with 8g of protein per cup. It’s also high in fiber, which helps maintain good cholesterol levels.
Nuts & Seeds – Almonds, walnuts, chia seeds, and flaxseeds provide protein and heart-healthy omega-3s. Chia seeds, for example, contain 5g of protein per 2 tablespoons.
Nutritional Yeast – This cheesy-flavored superfood provides 8g of protein per 2 tablespoons and contains B vitamins essential for energy production.
Whole Grains (Farro, Brown Rice, Oats) – While not as high in protein as legumes, whole grains complement plant-based meals and offer fiber for heart health. Farro provides 6g of protein per cup.
Plant-Based Protein Powders – Pea, hemp, and brown rice protein powders are great options for those needing an extra protein boost while keeping meals plant-based.

Tips for Hitting Your Protein Goals

Combine Proteins: Pair beans with rice or hummus with whole-grain pita to create complete proteins.
Snack Smart: Enjoy a handful of nuts, roasted chickpeas, or a smoothie made with nut butter and seeds.
Meal Prep: Cook large batches of quinoa, lentils, and roasted tofu for easy, protein-rich meals.

Incorporating these heart-healthy plant-based proteins into your diet can help you hit your protein targets while keeping your cardiovascular system strong. Whether you’re fueling workouts or aiming for better health, plant-based eating can be both nutritious and delicious!