Plant Proteins

Protein is considered a macronutrient, in short – that means it’s essential in your diet. They are the building blocks for bones, muscles, skin and much more.  While protein needs vary based on age and gender, it’s crucial to consume the recommended amounts each day. National Academies suggest men over the age of 19 consume 56 grams per day, women over the age of 19 are recommended to consume 46 grams per day. Maybe you’ve heard about a growing wellness trend called plant-based eating? It generally consists of whole, unprocessed foods—mainly vegetables, fruits, beans, whole grains, nuts and seeds. Plant-based diets may have great benefits for your health including managing your weight, lowering your risk of heart disease and lowering your cholesterol and blood pressure. By including more plants into your diet, you can shift toward better eating patterns overall. Our Corporate Dietitians provided some protein alternatives to incorporate into your diet.

Plant-Based Proteins

By combining different protein sources in your meals, you can still meet your protein needs even without meat, eggs, dairy and fish.
Several kinds of legumes (such as peas, beans and lentils) are not only great sources of protein, but also offer iron, zinc and fiber. Each of these, per half cup, are a good source of protein.

  • Black beans: 7 g
  • Chickpeas (Garbanzo): 6 g
  • Kidney beans: 7 g
  • Peanuts: 9 g

Nuts and seeds are known to offer fiber, unsaturated fats and protein! A one-ounce serving provides the following amount of protein:

  • Almonds: 6 g
  • Walnuts: 4 g
  • Pistachios: 6 g

If you prefer nut butters over raw nuts, you can still find protein in two tablespoon servings of the following:

  • Peanut butter: 7 g
  • Almond butter: 7 g
  • Cashew butter: 4 g

Soy is great in many main entrees. You’ll find a great dose of protein in these foods:

  • Tofu: 15 g (per 3 ounce serving)
  • Tempeh: 17 g (per 3 ounce serving)
  • Edamame: 11 g (per ½ cup serving)


Our Publix Dietitians recommend following a balanced diet by including a variety of foods. All foods we consume work together like a puzzle to meet our nutritional needs. Adding plant-based proteins to your diet may even provide the following health benefits:

  • Lower blood pressure
  • Reduced risk for coronary heart disease
  • Decreased risk of colon and breast cancer
  • Lower cholesterol
  • Lower risk of diabetes


Whether you’re vegetarian or simply trying to adopt a plant-based eating style, give these alternatives a try. What are your favorite plant-based dishes?










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Sasha W.

Written by

Sasha W. began her career at Publix in 2007 as a cashier and has since gained experience in both Event Planning and Social Media – which is perfect, because the combination of those two interests are what drive the writing behind her favorite blog posts! A New England girl turned southern belle, Sasha loves taking her puppy on tropical adventures all throughout Florida. Describing herself as fifty percent manatee and fifty percent flamingo, Sasha hopes to bring fun and unique ideas to your future events!

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