Simple Ways to Add Plant Protein

Plant protein is often seen as a compromise — something for those who have given up meat. In practice, it is more of a supplement: legumes and nuts provide protein along with fiber, which is absent in animal products altogether.

What the Evidence Says

The idea of 'incomplete' plant protein comes from research conducted in the 1970s and is now considered a simplification. The Academy of Nutrition and Dietetics in the U.S. states that with a varied diet providing adequate calories, plant sources meet the requirements for essential amino acids — and that combining them within a single meal is unnecessary.

A reminder regarding general needs: EFSA defines the reference protein intake for adults at 0.83 g per kilogram of body weight per day. The source does not fundamentally matter.

How Much Protein is in Common Foods

• Cooked lentils, 100 g — approximately 9 g of protein.
• Cooked chickpeas, 100 g — approximately 9 g.
• Cooked beans, 100 g — approximately 8 g.
• Tofu, 100 g — approximately 8 g.
• Pumpkin seeds, 30 g — approximately 9 g.
• Oats (dry), 100 g — approximately 13 g.

Exact values depend on the product and cooking method — refer to packaging for guidance.

How to Integrate Easily

The easiest way is not to replace dishes but to add:

• Half a cup of lentils to soup or borscht — unnoticeable in taste, noticeably filling.
• Chickpeas in salad instead of croutons.
• Pumpkin or sunflower seeds in porridge or yogurt.
• Hummus instead of butter on sandwiches.

What to Consider

Legumes provide a lot of fiber, so it's important to increase their intake gradually — just like any other fiber. Soaking and thoroughly cooking them significantly aid digestion.

In Short

• The idea of 'incomplete' plant protein is outdated; combining in a single meal is unnecessary.
• EFSA: 0.83 g of protein per kg of body weight per day — the source is not fundamental.
• Lentils, chickpeas, beans — around 8–9 g of protein per 100 g when cooked.
• Add, don't replace: to soup, salad, porridge.
• Increase quantities gradually.

This is general information about nutrition and habits, not medical advice. If you are pregnant, nursing, taking medication, or have a chronic condition — discuss dietary changes with your doctor.