7 Swaps for Plant Protein Power

Credit: ArxOnt

Look, we’re all short on time and need to maximize our gains—and plant protein can help that happen. Here are seven meal and snack swaps you can make to add more protein-fueled power to your day.

Breakfast

Your Usual: Whey protein shake (20-25g protein per scoop) and eggs (12g protein for two) on toast 

Plant-Protein Power Swap:

• Switch whey protein for a pea- or brown rice protein blend (typically 25-30g protein per scoop).

• Use fortified soy milk instead of dairy (8g protein per cup).

• Replace eggs with a firm tofu scramble seasoned with turmeric, nutritional yeast, and black salt (20g protein per cup).

Mid-Morning Snack

Your Usual: Greek yogurt (15-20g protein for ¾ cup serving) with berries 

Plant-Protein Power Swap:

• Try soy or almond-milk yogurt with added hemp hearts (10g protein per serving plus an additional 9g from 3 tbsp of hemp hearts).

• Enjoy our favorite: Grab a handful of edamame (17g protein per cup).

Lunch

Your Usual: Chicken breast (30–33g protein) with rice and vegetables 

Plant-Protein Power Swap:

• Marinate and grill one cup of tempeh (31g protein per cup) to stand in for chicken.

• Try quinoa instead of white rice (8g protein per cup versus 4g).

• Add a handful of roasted chickpeas to your vegetables (15g protein per cup) to punch them up with more protein and fiber.

Pre-Workout Fuel

Your Usual: Protein bar (15-25g protein)

Plant-Protein Power Swap:

• Try plant-based protein bars using pea protein, brown rice protein, or soy isolate to stand in for your on-the-go pre-workout snacks.

• Roll (or buy) energy balls made with almond butter, coconut, and oats (roughly 10g protein per serving).

Recovery Snack

Your Usual: Whey protein shake (20-25g of protein) with berries and banana 

Plant-Protein Power Swap:

• Swap your whey protein for pea protein for possible reduced inflammation (20g protein)

• Add a tablespoon of spirulina to your shake (4g protein plus nutrients), and some dark cherry juice for extra anti-inflammatory benefits.

Dinner

Your Usual: Steak (25-30g protein) with baked potato 

Plant-Protein Power Swap:

• Swap your steak for seitan (vital wheat gluten) which at 63g protein per cup makes it one of the most protein-dense plant foods.

• Fry up some lentil and mushroom patties (18g protein per cup of lentils).

• Top your baked potato with nutritional yeast (2g protein per tablespoon).

Evening Snack

Your Usual: Casein protein (20-25g protein per scoop) or cottage cheese (12-14g protein per ½ cup serving)

Plant-Protein Power Swap:

• Try edamame or pumpkin seeds (9g protein per 1/4 cup) for your snack for crunch, zinc, and a punch of fiber.

• Plant-based protein pudding made with silken tofu can satisfy dessert cravings (8g protein per 1/2 cup).

Bonus Tips for Maximum Gains:

1. Combine protein sources: Mix legumes with grains to create complete proteins containing all essential amino acids.

2. Don't fear soy: Research has debunked several myths about soy affecting testosterone levels, so don’t sweat it.

3. Supplement strategically: Consider adding vitamin B12 to your regimen if going fully plant-based, to make sure you’re getting enough to keep your energy up. It’s often low for many people due to modern diets.

4. Focus on leucine: Look for plant proteins high in this essential amino acid for muscle protein synthesis (good sources include soybeans and lentils).

5. Eat more total protein: Plant proteins can be slightly less bioavailable, so increasing your overall intake by 10% can help compensate.