Whether you’re new to a vegetarian or vegan diet or you just want to learn how you could obtain more sources of protein, plant-based foods are great for your metabolism and weight loss goals.We asked nutritionists, dietitians and health experts for 5 foods that you could easily eat every day— whether as snacks, in stir-fry dishes, in salads, etc.
More good news is, these foods can be added to so many meals you already make and their high fiber content won’t leave you feeling bloated later on. Eating these while exercising regularly and hydrating can encourage a healthier metabolism and fat loss over time.
1. Tempeh
This traditional Indonesian food made from fermented soybeans can be used to replicate bacon and other meats, but without any animal byproducts. Tempeh, as registered dietitan and nutritionist Paula Doebrich notes, contains probiotics. "These beneficial bacteria play a key role in gut health," she says. "A healthy gut flora is important for reducing inflammation and excreting waste products from the body."
Vegan wellness coach Yelina Perez adds that this soy-based protein can be a tasty replacement for many dishes that normally require meat. "If you can get your hands on organic, locally grown tempeh that would be the best quality," Perez notes while adding a key piece of shopping advice to remember. "The store-bought ones are loaded with microplastics and eliminates the nutritional value," says Perez, but notess that fresh tempeh can do wonders for your gut health.
2. Edamame
Edamame, an East-Asian soybean, packs a powerful punch when it comes to protein. Weight management dietitian Allison Barbera says that in a 3.5 oz portion, edamame has 120 calories and 11 g of protein. "A low-carbohydrate option, edamame can be found refrigerated, frozen or dried," says Barbera. "Try edamame as a snack or topped on a salad."
3. Black Beans
Beans of every variety pack a ton of nutrients and calories into any meal. Registered dietitian Trista Best says that the fiber content of beans will keep you full and satisfied long after a meal, which can prevent overeating and weight gain.
"This form of fiber is also beneficial for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body," Best says, noting iteven helps to reduce cholesterol and body weight.
Along with fiber, beans are rich in protein, a macronutrient that can often be found lacking in a plant-based diet. "Beans are known for their protein content, but eating them along with rice is the best way to get in all 9 essential amino acids," adds Best. There are twenty amino acids, nine of which are essential, meaning they must be obtained through the diet.
"Taking in all essential amino acids is necessary for a healthy life and combining rice and beans provides the right combination of amino acids to achieve this," says Best. Doebrich agrees, saying that beans (and notably black beans) are especially high in soluble fiber which is suspected to play a large role in weight management as it delays gastric emptying. "The fiber in combination with high protein content promotes satiety meaning you will feel full for longer while consuming less volume," says Doebrich.
4. Tofu
As this is a vital and delicious ingredient in countless meatless dishes, the suggestion of tofu for healthy eating probably comes at no surprise. the possibilities are endless with this food, as Doebrich says. "Tofu has less calories than meat but still is an excellent source of protein," she says. "By swapping tofu for red meat you can also reduce your intake of saturated fat."
Certified dietitian and nutritionist Francesca Alfano adds that a 1/2 cup of tofu contains about 10 grams of protein, which can help keep you fuller for longer periods of time. "Tofu makes a great option if you are looking for a protein-packed option that is also lower in saturated fat and carbohydrates," she says.
5. Almonds
Whether you're on-the-go or just want a healthy, filling snack, almonds can provide a quick and non-fattening fix, registered dietitian Natalie Rizzo, RD, explains. “I make sure I include plenty of healthy plant-based snacks in my diet to keep me full between meals and prevent making poor choices later in the day," she says. "I love snacking on almonds because just one ounce (one handful) delivers 6g of natural, plant-based protein, 4g of filling fiber and good unsaturated fats, all of which are nutrients you need to stay energized and curb hunger." And as a bonus, she notes that almonds are "rich in magnesium, which aids in the production of energy in the body and also supports a healthy immune system." One healthy handful of almonds (about 23 almonds or one ounce) provides 20% of your recommended magnesium needs,” she concludes.
Overall, there are many healthy plant-based, vegan and vegetarian options out there that can contain these 5 foods. "Plant-based protein combinations that contain all essential nine amino acids are known as complete proteins," nutritionist Lisa Richards explains. By combining certain foods, the vegan dieter can ensure they are taking in the right type and amount of protein.
While these foods can help you on your weight loss journey, eating them alone isn't going to cause weight loss. As Perez notes, "it's the amount you eat vs. the amount you burn that determines your weight loss progress, calories in vs. calories out." If your goal is to lose weight, these 5 foods are some plant-based proteins that will not easily put you over your daily calorie limit.
