Protein is one of the macronutrients—along with carbohydrates and fats—vital for our bodies to function properly and for overall good health. You’ll find some type of protein in every cell of your body, highlighting its importance. 

When most of us think of protein, our minds automatically go to meat, eggs and dairy. In fact, a new survey from Morning Consult and the Physicians Committee for Responsible Medicine found that nearly 9 out of every 10 U.S. adults believe it’s important to eat meat, dairy products, eggs or other animal products to get adequate protein.

One of the questions in the survey, which polled 2,203 U.S. adults, asked if it’s possible to build muscle on a plant-based diet. Over half responded yes, but 22% disagreed and 21% said they didn’t know. These responses, says Roxanne Becker, medical editor and educator for the Physicians Committee for Responsible Medicine, suggest that consumers are still unclear on the benefits of a plant-based diet. 

“Plant protein has been shown in randomized controlled trials to be as effective as animal protein for building muscle when the amounts of protein are equal,” says Becker in a press release about the survey. “And it is full of nutrients and fiber, unlike animal-based protein sources.” 

This makes sense when you consider that many animals we eat—like cows and deer—are herbivores and seem to have no problem building plenty of muscle mass. Plus, there is evidence from research that humans can also build muscle and get the amino acids they need for optimal bodily functions from plants. 

For example, a meta-analysis of 13 clinical trials involving older adults suggests that plant protein can be equally as effective as animal protein for maintaining and building strength and lean muscle mass. And a study of men who ate either a vegan diet or an omnivorous diet found no differences in strength or muscle mass gains over 12 weeks when coupled with a strength-training program.

And there are other benefits of eating more plants. An original Harvard study suggests that women who ate more plant protein in midlife increased their odds of healthy aging. And an umbrella review examining cardiovascular disease, cancer and plant-based diets found that plant-based diets were associated with a lower risk of these diseases.

How Does This Apply to Real Life?

Let’s be real, though. If you love your meat, the chances of completely shunning it altogether are probably low. After all, what would a summer cookout be without barbeque chicken or smoked brisket? 

But you could start taking advantage of the benefits of plant-based protein by increasing your plant intake and reducing your animal protein intake—there’s evidence that this flexitarian-type eating pattern also has benefits, including for your heart. There’s also a good chance you’re already eating plant proteins. 

“Most people already enjoy a variety of plant protein without even realizing it,” says Xavier Toledo, M.S., RD, LDN, a registered dietitian with the Physicians Committee for Responsible Medicine. “Whole-wheat bread, nut butters, beans, seeds, nuts and vegetables such as broccoli, spinach, and potatoes are all great examples. In fact, all plants contain protein—just to varying degrees. Start by incorporating more of the familiar plant-based foods you already enjoy.”

While a flexitarian eating pattern doesn’t completely cut out meat—including beef, pork and chicken—it does reduce it. Flexitarianism focuses more on plant-based proteins but also includes dairy and eggs fairly regularly. Seafood? Yes. This eating style also limits or cuts out ultra-processed foods and refined grains, in part, because you’ll get more plant protein from whole grains.

Eggs are a great protein source. But did you know some plants and plant-based foods have more protein than an egg? One of our favorite plant proteins is legumes. Besides being loaded with protein, they’re also rich in antioxidants and fiber, both of which support a healthy heart and gut. 

It’s easy to add legumes or other plant-based proteins to recipes that call for meat. And you don’t have to be all-or-nothing about it—and for many, it’s easier to ease into the change. For example, you could totally swap the meat in tacos out for tofu like we do in our Beefless Vegan Tacos. Or you could use half the amount of ground beef you normally use and make up the other half with tofu or black beans. That’s a tasty strategy we use in recipes like our Cheesy Beef & Black Bean Skillet Casserole.

Some plant proteins mimic meat in texture and can be grilled or sauteed just like you would meat. “If meat is your go-to protein, try marinated tofu, seitan or tempeh,” says Toledo. “They’re versatile, blank canvases that soak up flavor just like meat. While these foods may be unfamiliar at first, simple techniques, like pressing and marinating tofu can make all the difference in achieving a texture and depth of flavor that feels just right.”

The Bottom Line

Now that you know that you can, indeed, get your necessary protein—including those essential amino acids—from plants, the power is in your hands to start incorporating more plants into your diet. If finances are a potential obstacle to eating more plants, go for produce that’s in season since it’s typically more economical. Plus, frozen produce is a great budget-saver and just as nutritious as fresh.

And remember, eating more plants doesn’t have to be an all-or-nothing proposition. “Eating more plant proteins is about rethinking your plate, leaning into plant-forward familiar favorites and discovering new foods that fit well into your routine,” says Toledo. “Instead of making meat the star of every meal, consider recasting it in a supporting role. Try cutting your usual portion [of meat] in half and filling the rest of your plate with beans, lentils or extra veggies. Over time, you might find that the meal is just as satisfying—if not better—without meat in the spotlight or on your plate at all.”