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One of the biggest questions asked about plant-based diets is “will I get enough protein?” You can definitely get sufficient protein with a plant-based diet, and there is a large variety of protein sources and options! Some of the largest and strongest animals in the world eat only plants, and there are many very successful vegan athletes and body builders.
As I am not a dietitian, I will not provide specific recommendations but rather will share my experience with my favorite plant-based proteins and how to cook them. For more detailed education, consider seeing an OSU dietitian!
Tofu
Tofu is like a cheese but made out of soy milk instead of cow milk. A coagulant – usually magnesium chloride or calcium chloride, but sometimes calcium sulfate – is added to soymilk, and it congeals into a solid, which is then separated from the water that it leaves behind and pressed into blocks. Commercially available tofu is usually sold by firmness, from silken (barely solid) to super firm. I prefer extra firm or super firm for most recipes.
Tofu has a very subtle flavor and absorbs the taste of whatever it’s cooked with, especially when more water is pressed out of it. When you are ready to prep tofu, cut open the package, drain the water, rinse the block under water (optional), and then gently press a little more water out of it. If preferred, you can press the tofu for ~15 minutes to remove more water using a tofu press or placing a kitchen towel with a heavy cutting board on top. It will then be ready to marinate if you want, or to cook straight away. You can also eat it raw. Not that you necessarily want to, but there is no food safety concern like with undercooked meat.
I think the easiest way to cook it is in the oven. Dice it into cubes with sides 1/2 to 1 in long, throw them on a baking sheet with just enough canola oil to keep them from sticking (or use parchment paper for even easier clean up!), sprinkle a little salt on top, and bake at 375 for about 30 minutes, and they make nice little additions to a stir-fry, rice, noodles, etc. You can similarly cook it in an air frier or on a skillet in strips or cubes of whatever size you want.
Seitan
Seitan is made out of wheat gluten and has a very meaty taste and texture. It is a great substitute for beef or pork, especially in a stew where the meat would be cut into little pieces anyway.
Seitan is generally sold in 8-12 oz. boxes, and there are a lot of flavored options in addition to the traditional ‘neutral’ flavor. If sodium is a concern, you may want to avoid the flavored options and instead use your own spices or low sodium marinade. To cook, just cut open the package, cut it into pieces the size you want, and add it straight into a pan with some oil or whatever vegetables you are already cooking. It basically just needs to be warmed, as it is generally pre-cooked in the packaging process.
Tempeh
Tempeh is a food made of fermented whole soybeans, bound together with the mycelium of a specific cultured mushroom. It is the least meat-like and most bean-like plant-based protein, in my opinion. There are a number of recipes that are intended specifically for tempeh that turn out great.
Tempeh is sold in blocks about the size of a big chocolate bar (a little thicker). To use it, just cut open the package and the inner package, rinse under water in the sink, cut into whatever size and shape you need, and cook in a pan with a little oil until browned on each side. Don’t be alarmed if you see some blacks and whites in the tempeh as it’s packaged – it is fermented.
Modern meat substitutes
In addition to these traditional ones, there are tons of options for more processed foods that are intended to taste as close to meat as possible. There are veggie burgers, nuggets, roasts, filets, hot dogs, sausages, etc. Each will have instructions on their package on the best ways to cook them. Keep in mind these are not always the healthiest options as they often contain high amounts of sodium and saturated fat.
Other plant-based foods high in protein with suggested use can be found at https://www.mondaycampaigns.org/meatless-monday/top-20-plant-based-proteins
