Plant-Based Protein Foods & Practical Dinner Ideas

Protein is found in many plant foods, not only meat and dairy. Beans, lentils, peas, soy foods, nuts, seeds, and some grains can all contribute. The amount in a serving differs, so use a food label or reliable nutrition database when comparing specific products.

Pressing tofu briefly helps it brown. Serve this quick stir-fry with cooked brown rice or another grain.

Preparation overview

• Pat tofu dry with a clean towel. Warm half the oil in a large skillet over medium-high heat. Cook tofu in a single layer, turning occasionally, until several sides are golden; transfer to a plate.
• Add remaining oil, broccoli, pepper, mushrooms, scallions, ginger, and garlic. Stir-fry until vegetables are crisp-tender. Add a splash of water and cover briefly if broccoli needs more time.
• Return tofu to the pan. Stir soy sauce or tamari and rice vinegar together, then pour over the ingredients.
• Stir the cornstarch mixture and add it to the skillet. Cook, stirring, until the sauce thickens and everything is hot.
• Serve over cooked rice with lime and sesame seeds if desired.

Use frozen spinach that has been thawed and drained, or replace it with chopped kale and simmer until tender. If you want a softer texture, mash a few chickpeas against the pan. Serve with a grain or bread for a more substantial meal. Canned products differ in sodium; check labels if that matters for your needs.

Refrigerate leftovers promptly in shallow containers and use within recommended storage times. This is a recipe idea, not a therapeutic diet. For general food safety, see FoodSafety.gov's four steps; for label-reading basics, see the FDA Nutrition Facts guide.

Preparation overview

• Warm the oil in a large skillet over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cumin; stir for 30 seconds.
• Add tomatoes and chickpeas. Bring to a gentle simmer and cook uncovered for 10 to 12 minutes, stirring occasionally. If it gets too thick, add a splash of water.
• Fold in spinach and cook just until wilted. Season to taste and finish with lemon if you like. Serve warm.

This meatless shepherd’s pie layers lentils, mushrooms, and vegetables under mashed potatoes. Cooked lentils make it a practical weeknight bake, while dried lentils work if you have time to simmer them. The recipe makes about six servings.

Preparation overview

• Heat the oven to 400°F (200°C). Boil the potatoes in water until fork-tender, about 15 to 20 minutes. Drain and mash with milk, butter or oil, pepper, and a little salt.
• Meanwhile, warm olive oil in a large skillet. Cook onion and carrots for 5 minutes. Add mushrooms and cook until softened. Stir in garlic, tomato paste, thyme, lentils, and broth. Simmer 8 to 10 minutes, then fold in peas.
• Transfer filling to a baking dish. Spread mashed potatoes evenly on top and rough the surface with a fork.
• Bake 20 to 25 minutes until bubbling around the edges. Let stand for 5 to 10 minutes before serving.