7 Easy Ways to Add Plant Protein to Every Meal, According to a Dietitian

Whether you eat meat or not, boosting the amount of plant-based protein in your diet can bring plenty of benefits.

In addition to making it easier to meet your protein needs, choosing more plant foods can support gut, heart and brain health.

“Adding plant-based protein to the mix can really improve the overall quality of (your) diet,” Natalie Rizzo, a registered dietitian and TODAY nutrition editor, previously said. These foods naturally provide fiber, vitamins, minerals and anti-inflammatory plant compounds that meat does not contain.

You do not have to give up meat entirely to enjoy those advantages. “Swapping in plant proteins a few times a week can make a meaningful difference,” Rizzo said.

If you want to work more plant protein into breakfast, lunch, dinner and snacks, try these filling recipes.

Breakfast: Overnight Chia Seed Pudding

As a busy dietitian and mother of toddlers, Rizzo says chia seed pudding is a breakfast regular in her household.

“Chia seeds may be tiny, but they’re packed with fiber, healthy omega-3 fats and plant-based protein,” she explains.

A 1-ounce serving of chia seeds, or about 2 tablespoons, delivers around 5 grams of plant protein and 10 grams of fiber. Chia seed pudding is one of the easiest ways to enjoy a full serving of the seeds.

“When soaked in liquid, they absorb several times their weight and develop a thick, creamy texture that resembles pudding,” Rizzo says. She prefers soy milk for an extra protein boost, at about 8 grams per cup, though any milk or non-dairy milk alternative will work.

Her make-ahead version is especially good topped with fresh fruit, chopped nuts, a drizzle of peanut butter or crunchy granola.

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Overnight Chia Seed Pudding

Natalie Rizzo, RD

Lunch: Sweet Potato and Black Bean Quesadilla

For anyone new to plant-based eating, Rizzo recommends beans as one of the most accessible and flexible protein choices.

“They’re the easiest plant-based protein because they’re already in foods we know and love,” Rizzo previously said, “like chili, tacos, hummus, soups and stews. And most people already like the taste and texture.”

She also points out that beans are affordable, shelf-stable and used in dishes around the world, making them an easy first step toward eating more plant-based meals.

A half-cup serving of black beans offers 8 grams of filling plant protein and about 7.5 grams of fiber.

This simple black bean quesadilla gets extra color from sweet potato and shredded cabbage, which also add more texture, flavor and nutrients.

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Sweet Potato and Black Bean Quesadilla

Natalie Rizzo, RD

Dinner: Creamy Pumpkin White Bean Pasta

For dinner, Rizzo turns to vegetables and another hearty bean.

“I’m always looking for simple ways to add more protein and fiber to everyday meals, and white beans are a versatile plant-based protein that adds creaminess to this simple pasta sauce,” she says. “Blending white beans into the pumpkin sauce gives it a thick, velvety texture without any heavy cream.”

Like black beans, white beans are rich in plant protein and fiber that supports gut health. White beans are also high in calcium, folate, iron and potassium, TODAY.com previously explained.

To increase the plant protein even further, you could choose pasta made from whole-grain wheat, chickpeas or lentils.

The recipe uses canned pumpkin for a flavorful, vegetable-rich sauce without any vegetable prep. While it includes Parmesan cheese, you can replace it with nutritional yeast or a dairy-free cheese alternative to keep the dish fully plant-based.

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Creamy Pumpkin White Bean Pasta

Natalie Rizzo, RD

Snacks and Treats

Plant proteins are useful not only as meal anchors, but also as filling and satisfying snacks between meals.

Here are some of Rizzo’s favorite plant-based protein snacks:

• No-Bake Apple-Spiced Energy Bites
• Air-Fryer Salt and Pepper Tofu
• Crispy Roasted Edamame
• Cinnamon Roasted Walnuts

These easy recipes use plant protein to help keep you full and energized. They make a good option between meals, before a workout or as a midday treat.