Rethinking Protein: Healthy Choices, Better Results

When you think about protein, it’s easy to get caught up in numbers—grams, percentages, daily goals. But what if I told you that protein is more than just a number on a label? The foods you choose to get your protein from can make all the difference in how they affect your health.

Relying heavily on sugary protein bars, isolated protein powders, and all-animal sources as your primary protein sources while letting whole foods take a backseat doesn’t do your body or waistline any favours.

In this article, I aim to help you rethink your protein choices. Together, we’ll explore the most common protein foods and unveil the hidden gems that could transform your diet for the better. We’ll bust some myths about high-protein diets and tackle the age-old question: is more protein the key to building muscle?

Protein 101: The Building Blocks of Life

Proteins are like the little workers that build and maintain your body. They’re not just important; they’re essential. Every cell has these vital protein molecules, from your skin to your blood ^{[1, 2, 3]}.

Here are some of the body’s processes in which proteins play a role:

Proteins are made up of long chains of tiny building blocks called amino acids. These chains can be incredibly long, containing hundreds or even thousands of amino acids, but only twenty different kinds are used to make them (figure 1) ^{[6, 7]}.

Figure 1. Meet the building blocks of life! Amino acids link together to form polypeptides, which eventually become proteins. This AI-generated (DALL-E) image showcases a polypeptide chain, highlighting the amino acids in colours to aid your understanding.

Out of these twenty amino acids, we must obtain nine from our diet, as the body cannot synthesize them. These are known as essential amino acids.

Some of the non-essential amino acids become essential only under certain conditions, like during growth periods for newborns.

Comparing Animal and Plant Protein

When it comes to protein, many nutritionists lean towards animal sources, praising their amino acid profiles and easy digestibility. But let’s dive deeper and see how plant proteins stack up!

Essential Amino Acids

For optimal health, our bodies need all the essential amino acids in the correct ratios. Proteins that contain all nine essential amino acids in sufficient quantities are called “complete” proteins.

Animal Protein: Think of meat, fish, poultry, eggs, and dairy as the “complete” proteins. They typically have all the essential amino acids in just the right proportions to meet your body’s needs.

Plant Protein:  Grains, legumes, and nuts are fantastic because they come packed with fibre, vitamins, minerals, and antioxidants, which contribute to lowering chronic disease risks like diabetes and cancer. However, they can be lower in certain essential amino acids:

Getting All Essential Amino Acids from Plants

The terms ‘complete’ and ‘incomplete’ protein can be misleading when considering your whole diet. According to the Academy of Nutrition and Dietetics, a variety of plant foods eaten throughout the day can provide all essential amino acids. Since our bodies continuously remodel cells and tissues, consuming enough amino acids over time achieves a complete protein intake.

Some Effective Combinations Include:

Grains and Legumes:

Nuts and Seeds with Grains:

Lysine and methionine are often highlighted as the limiting amino acids in plant-based diets because they tend to be the most limiting amino acids.

Fortunately, by eating a variety of plant foods like grains, legumes, nuts, and seeds, you can easily ensure you’re getting all the essential amino acids your body needs ^[8].

Digestibility & Absorption

Plant proteins can be a bit tricky. They come packed with fibre and other co-nutrients like phytates, oxalates, tannins, and lectins, which have both, health benefits and potential drawbacks.

Boosting Digestibility

Processing methods like cooking, fermenting, or sprouting can improve digestibility. Here are some tips ^[9]:

Standout Plant Proteins

Some plant protein foods shine brightly, standing out from the rest:

Figure 2. PDCAAS comparison of plant-based and animal-based proteins. The highest PDCAAS score of 1.0 indicates it provides all essential amino acids in the right proportions.

Protein Quality

While “complete” proteins refer specifically to their amino acid profile, “high-quality” proteins consider both their amino acid profile and digestibility, among other factors.

When choosing your protein source, consider that protein quality is just one part of the picture. Many plant-based protein sources offer a wealth of other nutrients, including complex carbohydrates, fibres, vitamins, minerals, and phytonutrients.

These additional components are often lost in protein concentrates or isolates, typically found in supplements. For instance, while a pea protein isolate may have a higher protein quality score than cooked peas, it lacks many essential nutrients in whole peas.

In summary, plant-based proteins offer more than just protein. By consuming various whole-plant foods, you can benefit from a comprehensive nutrient profile that supports overall health and well-being ^[8].

I’ve compiled a handy plant protein fact sheet to make consuming enough high-protein plant sources easier and find plant foods to combine to get all essential amino acids throughout the day.

Now that we’ve explored the differences between animal and plant proteins and how to mix and match them for a complete amino acid profile let’s dive into another crucial aspect of your diet:

How Much Protein Do You Need?

Protein Needs: 2000-Calorie Diet Guide

Understanding your protein needs starts with some basic math. Here’s a handy guide:

Grams per Kilogram of Body Weight

Percentage of Total Calories

Another way to measure protein intake is by looking at it as a percentage of your total daily calories. The Dietary Guidelines for Americans recommend that 10% to 35% of your daily calories should come from protein. Here’s what that looks like on a 2000-calorie diet ^[11]:

To make it even easier, check out this tool to calculate your daily recommended protein intake. It even tells you your recommended overall daily nutrient intake, including macronutrients (fats, carbs, proteins) and micronutrients (vitamins and minerals) ^[12].

Supplements: Necessary or Not?

With the endless supply of protein bars, shakes, and powders on store shelves, it’s easy to think that supplements are a must-have. But despite the buzz suggesting everyone needs extra protein, the reality is that most people in the U.S. and Europe already meet or even surpass their daily protein needs through regular food choices ^[11].

According to NHANES 2017-2018, kids and teens (ages 2 to 19) ate about 121 grams (4.27 oz) of protein foods (excluding legumes) per day, while adults (20+) consumed around 179 grams (6.33 oz). Animal-based proteins were more common than plant-based. Most Americans meet the dietary protein recommendations, with 94% consuming above the Estimated Average Requirement (EAR), per NHANES 2015-2018 data (figure 3) ^[13].

Figure 3. Daily Protein Intake by Age Group (NHANES 2017-2018). Data based on Taylor et al., 2023, USDA Dietary Guidelines (2025).

The same applies to European countries’ protein intake, as you can see in the graphic below (figure 4).

Figure 4. Protein intake in European countries compared to dietary reference values (DRV) for a 70 kg adult. The data shows that protein intake in European countries exceeds the recommended DRV for both males and females. Adapted from EU Science Hub, EUFIC (2023). ^[14]

Is Plant-Based Protein Enough??

So, you can get more than enough protein from an omnivorous diet. But can you meet the required protein from plants?

Absolutely, a plant-based diet can supply enough protein, although it might require some thoughtful planning.

Although in many European diets and the typical American diet, about two-thirds of protein comes from animal sources, and meat often plays a central role, this isn’t the only way to ensure adequate protein intake.

It’s entirely feasible to get sufficient high-quality protein from plants, and there are numerous options available. However, when opting to reduce or replace meat and animal products, choosing protein-rich plant foods is essential instead of just any vegetable or a simple salad.

The key is to mix and match different sources throughout the day. Here’s how you can ensure you’re meeting your protein needs with plant foods:

Diverse Meals: Plan your meals to include a variety of plant foods to cover all essential amino acids. For example:

Adequate Calorie Intake: Make sure you’re consuming enough calories overall. Plant-based diets can be lower in calories, so eating sufficient quantities is essential to meet your energy needs. To maintain a balanced diet, incorporate calorie-dense foods like avocados, nuts, seeds, and whole grains.

Nutrient-Rich Choices: Limit the intake of low-nutrient foods like sugary snacks and French fries, which technically come from plants but aren’t rich in nutrients.

Plant-based milk, yoghurt, and cheese alternatives are gaining popularity among those reducing animal product consumption. However, except for soy products, options like oat, almond, and rice milk, as well as vegan cheese, usually do not provide enough protein to be considered substantial sources.

Here are a few examples of the protein content in 100 grams of various plant-based foods ^{[15, 16]}:

The great thing about these protein-rich plant foods is that they offer so much more than just protein.

They come loaded with complex carbohydrates, fibre, vitamins, and minerals, making them a nutritional powerhouse. That’s why organizations like the AICR and EUFIC strongly encourage incorporating these plant foods as key protein sources in your diet.

What’s Considered a High-Protein Diet?

Grams per Kilogram of Body Weight: A high-protein diet usually means eating more than 1.2 – 1.6 grams of protein per kilogram of your body weight (about 0.54 – 0.73 grams per pound).

Example: If you weigh 70 kg (154 lbs), you’d aim for more than 84 – 112 grams of protein daily.

Percentage of Total Calories: Another way to look at it is by percentages. A high-protein diet is often defined as one where more than 20% of your daily calories come from protein. On a 2000-calorie diet, that’s more than 100 grams of protein per day.

Protein per Meal Serving: When it comes to individual meals, there’s no hard and fast rule, but a meal is typically considered high-protein if it contains 20-30 grams of protein. This can be a helpful guide when planning meals to ensure you get enough protein throughout the day ^{[18, 19, 20]}.

High-Protein Diets: The Health Perks

While the National Academy of Medicine (NAM) and the World Health Organization (WHO) recommend 0.8 – 0.83 grams of protein per kilogram of body weight to help most healthy people maintain muscle mass and function, a higher-protein diet can offer even more benefits—especially if you’re looking to lose weight or you’re an active person like an athlete.

Studies show that higher-protein diets can ^{[21, 22, 23]}:

Protein’s Role in Weight Control

Even though high-protein diets can help with weight management, your body primarily uses carbohydrates and fat as energy sources. Protein is more valuable for other functions like building and repairing tissues, so it’s typically the last thing your body wants to use for fuel.

Carbohydrates and fats are better suited for providing energy, as your body keeps reserves of these macronutrients for use as fuel. They are also metabolized more efficiently than protein. Under normal conditions, protein provides very little of your body’s energy needs ^[3].

So why is higher protein recommended for weight management?

How Protein Fuels Weight Loss

While protein can be a great tool for weight management, it’s vital to avoid drastically cutting out fats and carbohydrates. Both of these macronutrients play crucial roles in energy production and overall health.

Instead of focusing on elimination, a balanced diet with a slightly higher protein ratio can aid weight loss by promoting fullness, maintaining muscle, and boosting calorie burn ^{[20, 25, 26, 27]}​.

Boost Your Diet with Protein

To leverage the benefits of protein for weight management, aim to include a source of protein in every meal and snack. Here are some practical tips:

While high-protein diets offer numerous benefits for weight management and overall health, there are still many misconceptions surrounding them. Understanding these misconceptions can help you make informed dietary choices and avoid common pitfalls.

Debunking High-Protein Diet Myths

Higher Protein Intake Equals Bigger Muscles

Simply eating more protein won’t automatically lead to bigger muscles. You need to combine higher protein intake with strength or resistance training to build muscle. Protein provides the building blocks, but exercise is essential to stimulate muscle growth ^[11].

High Protein Diets Are a Health Risk

Some media, clinicians, and academics still warn about potential health risks for healthy adults. They often mention possible negative effects on bones, kidneys, inflammation, heart health, and cancer risk. However, these concerns are generally not supported by current research.

The real issue lies not in the protein itself, but in the sources of protein people choose. Many still think of protein as synonymous with meat, but it’s crucial to consider the whole foods providing the protein. These foods come with other nutrients that impact health in various ways. Instead of worrying about the amount of protein, focus on the types of foods you’re getting it from and their overall nutritional value ^[22].

You Can’t Gain Weight from Eating Protein

Just like carbs and fats, if you’re eating more protein than your body needs while in a calorie surplus, the excess can be stored as fat, which may lead to weight gain. The key to maintaining your weight is keeping a balance between the calories you eat and the energy you burn, regardless of whether those calories come from protein, carbs, or fat ^[14].

Is a High-Protein Diet Required to Build Muscles?

You do not need an extremely high-protein diet to build muscles, especially if you’re not aiming for extreme muscle growth like a bodybuilder. Adequate protein intake, combined with resistance training, is sufficient for building and maintaining muscle mass ^[28].

How Much Protein Builds Muscle?

Though study results vary, the ideal protein intake for building muscle typically falls between 1.2 and 1.6 grams per kilogram of body weight (0.54 – 0.73 grams per pound of body weight) ^[29].

Protein Balance: Adequate vs. Excess

Adequate Protein Intake: For most people, consuming protein in line with the Recommended Dietary Allowance (RDA) and slightly above, tailored to your activity level, is sufficient.

The RDA for protein is 0.8 grams per kilogram of body weight. A range of 1.2 to 1.6 grams per kilogram of body weight is often recommended for muscle building. For a 70 kg (154 lb) person, this means:

Minimum (1.2 g/kg or 0.54 g/lb): 84 grams of protein per day (or 0.54 grams per pound of body weight).

Upper range (1.6 g/kg or 0.73 g/lb): 112 grams of protein per day (or 0.73 grams per pound of body weight).

Excess Protein Intake: Intakes above 1.6 grams per kilogram may offer additional benefits for those engaged in intense training, but they are not necessary for everyone. Going beyond this range (up to 2.2 grams per kilogram) is more common in professional athletes and bodybuilders.

By focusing on a balanced diet and adequate protein intake, you can achieve muscle growth and maintain overall health without needing an extremely high-protein diet.

Now that we’ve explored how adequate protein intake supports muscle building, let’s delve into the broader benefits of incorporating more plant-based proteins into your diet. Not only can plant-based proteins support muscle growth, but they also offer a range of health, environmental, and ethical advantages.

Benefits of Plant-Based Proteins

Shifting your diet to include more plant proteins and less meat can benefit your health and the planet. Extensive research and endorsements from organizations like the WHO, USDA Dietary Guidelines, and EUFIC support this movement towards plant-based diets ^[16].

Health-Boosting Benefits

Switching to plant-based proteins can have a profound impact on your health. Unhealthy diets are a significant risk factor for chronic diseases, which account for over two-thirds of all deaths worldwide. Here’s how plant proteins can help:

Fight Chronic Diseases: According to the research article ‘Plant Proteins: Methods of Quality Assessment and the Human Health Benefits of Pulses,’ eating a healthy diet rich in plant proteins can reduce risk factors like high blood sugar, high cholesterol, and obesity.

Pulses (like beans and lentils) are especially effective in fighting obesity and preventing diseases like type 2 diabetes, heart disease, and some cancers ^[30].

Legumes — The MVPs of Plant-Based Proteins

Legumes, or pulses, are the MVPs of plant-based proteins, and here’s why they stand out:

I’m so impressed by legumes that I’ve dedicated an entire article to their superpowers!

More Than Just Protein

While legumes are remarkable, all plant-based foods offer a variety of benefits:

Plant Protein’s Green Impact

The food choices we make not only affect our health but also have a profound impact on the environment. Agriculture is one of the most environmentally disruptive human activities and is responsible for a significant portion of our carbon dioxide emissions ^[31].

High Environmental Cost of Animal-Based Proteins

Animal-based proteins like beef, dairy, and lamb are notorious for their high environmental impact. They require more resources and produce more greenhouse gases than plant-based sources such as soy, peas, and lentils.

While it isn’t necessary to completely eliminate animal products, incorporating more plant-based proteins can significantly benefit both your health and our planet ^[14].

Examples of Environmental Impact

Figure 5. Greenhouse gas emissions from protein-rich foods. This chart shows the emissions per kilogram of protein produced for various food sources. Adapted from Our World in Data (2023).

The Ethics of Eating Plants

Most of the meat we consume comes from factory farms, which are devastating to both the environment and animal welfare. Pork and chicken are two glaring examples of the harm caused by industrial farming ^[32].

Pork: While pork emits 7.61 kg of CO2-eq per 100g of protein, this number doesn’t capture the horrifying conditions pigs endure. At places like Hogwood Farm in the UK, investigators uncovered pigs trapped in squalid conditions.

They found over 30 dead pigs rotting among the living animals and others resorting to cannibalism due to stress and overcrowding. Pigs were left to suffer with open wounds, abandoned without treatment, and confined in barren pens filled with waste​.

Chicken: Has the lowest carbon footprint among major meats at 5.7 kg of CO2-eq per 100g of protein. Nevertheless, chickens suffer immensely on factory farms, and their low emissions should not overshadow their suffering.

Broiler chickens are selectively bred to grow unnaturally large, causing many to suffer from painful conditions like leg deformities or heart failure. Trapped in overcrowded sheds, these birds have little room to move, often sitting in their own waste.

At slaughter, many endure painful practices like live-shackle slaughter, where they are hung upside down and often suffer broken bones before being killed.​

Choosing plant-based proteins isn’t just a healthier option—it’s a decisive step towards ending the immense suffering of animals in factory farms and protecting our planet. By making the shift, you’re not only fuelling your body with wholesome nutrients but also taking a stand against the inhumane conditions endured by billions of animals and the environmental destruction caused by industrial farming.

It’s a choice that benefits your health, respects animal life, and contributes to a more sustainable future.

Recipe Roundup: Protein-Rich Delights

Incorporating more plant-based proteins into your diet can significantly benefit your health, the environment, and animal welfare. To help you get started, below are some of my favourite protein-rich recipes that are both nutritious and delicious.

Vibrant Green Spinach Dal with Kale-Infused Flatbread

Aromatic Spinach Coconut Fusion with Tofu

Caribbean Sweet Potato & Lentil Delight

Creamy Beans & Tomato Zing with Sweet Peanut Touch

These recipes provide plenty of protein and offer various flavours and nutrients to keep your meals exciting and balanced. Enjoy experimenting with these dishes and feel the positive impact of plant-based eating on your health and well-being!

DISCLAIMER

Some images in this article, including the illustration of the polypeptide chain, were created using AI technology, providing a unique and creative perspective on the topic.