Think beyond meat: Smart swaps that power your plate

Protein is one of the most talked-about nutrients in the health world. It helps your body build and repair muscle, heal wounds, fight off illness, and stay energized. But many of us have learned to think about protein in just one way: as something that comes from meat.

Carly Alba, a registered dietitian nutritionist with Intermountain Health in Salt Lake City, often sees this misconception. “As Americans, we tend to feel like animal proteins are the only way to get protein in our diets. But it’s not the only way. You can absolutely get protein from plant-based sources too.”

So how do plant proteins measure up? And how can you make sure you're getting the right kind of protein, even if meat isn’t on your plate? Let’s break it down and take a look at some easy, tasty swaps that make all the difference.

Understand the building blocks

All proteins are made up of amino acids. Think of them as the tiny building blocks your body uses to grow, repair, and function at its best. Out of the 20 amino acids your body uses, nine are called essential, which means your body can’t make them on its own. You have to get them from the food you eat.

“Animal products always have all nine essential amino acids,” Carly explained. That includes meat, poultry, fish, eggs, and dairy. These are what we call complete proteins.

Many plant foods like beans, lentils, nuts, seeds, and grains are incomplete proteins. That means they may be missing one or more of those essential amino acids. But don’t let that scare you off. 

“When you combine different types of plant proteins, they fill in each other’s gaps and become what’s called a complementary protein,” Carly said. “It doesn’t have to be that complicated. It can be simple things like rice and beans, or peanut butter with whole grain toast.” 

And here’s the best part: you don’t have to eat these pairings in the same meal. If you eat a variety of plant foods throughout your day, your body gets what it needs.

Why plant-based protein deserves more love

Even if you’re not planning to go fully vegetarian or vegan, adding more plant proteins to your meals comes with major health benefits. “In America, we tend to overeat animal proteins, and we miss out on the benefits from plant foods,” Carly said.

Plant-based proteins tend to be rich in fiber, antioxidants, vitamins, and minerals. They’re also naturally lower in saturated fat, which is better for your heart. Research shows that eating more plant proteins can support digestion, help manage cholesterol, and reduce the risk of chronic diseases like type 2 diabetes and some cancers.

“As a dietitian, I encourage everyone to increase their intake of plant proteins,” Carly said. You don’t have to go fully plant-based to see benefits. Small changes can lead to big improvements in your overall health.

Easy, everyday swaps that work

You don’t need to overhaul your diet to start getting more plant-based protein. Small swaps (or additions) can go a long way. Here are some easy ways to make it happen:

Rethink taco night.

Instead of ground beef, try using black beans or lentils. Add your favorite taco seasoning, load up your toppings, and enjoy the same flavor-packed experience. “Beans are one of the highest protein plant sources,” Carly said, and they bring plenty of fiber too.

Upgrade your salads.

Add chickpeas, shelled edamame, chopped walnuts, sunflower seeds, or a spoonful of hummus to your usual greens. These ingredients add protein, texture, and heart-healthy fats.

Boost your breakfast.

Try a peanut butter banana smoothie, overnight oats with chia seeds, or whole grain toast topped with almond butter. “Things like peanut butter, nuts, and seeds are great non-animal sources,” Carly noted.

Snack with purpose.

Reach for roasted chickpeas, trail mix, or whole grain crackers with hummus. These options help you stay full between meals and combine proteins like legumes and grains to naturally form complementary pairs.

Cook with grains.

Swap white rice for quinoa (a complete protein!) or try oats, barley, or farro. Whole grains add extra fiber, which helps support digestion and keeps you full longer.

Take it one bite at a time

A good way to start is by adding one or two plant-based meals each week. Try something like a bean-based chili or a veggie stir-fry with edamame. Even adding seeds or nuts to your meal can help round it out.

The key is variety. “If you only ever eat beans, mix it up and try to add in some nuts, or nut butters, or seeds to kind of fill those gaps,” Carly said. As long as you’re eating a mix of plant-based foods throughout the day, your body will take care of the rest.

Helping you feel good about what’s on your plate

At Intermountain Health, we believe good nutrition should feel nourishing, flexible, and doable. Complementary proteins are a great example of how a little knowledge can go a long way toward helping you make confident choices that support your whole health.

With a team of more than 140 registered dietitian nutritionists, we offer medically sound nutrition advice you can trust. Our experts provide personalized counseling and supportive classes designed to help you build positive lifestyle habits that last.

Whether you're exploring more plant-based options or just want to feel more balanced in your daily meals, we’re here to help. Learn more and connect with a nutrition expert today.