Though meat can be consumed as part of a healthy diet, some may be interested in incorporating more plant proteins into their diet for personal, ethical, financial or health-related reasons. This might look like excluding meat altogether or choosing a few nights a week to eat vegetarian meals.
This article can help if you are new to preparing plant-based meals. It can be intimidating cooking with new ingredients for the first time, however, trying new things can also be exciting. You could start by trying one of these plant-based staples:
Legumes
Protein: 5-9 grams per ½ cup
Certain legumes, such as beans, lentils, peas, chickpeas, peanuts, and soybeans, are commonly consumed as part of a plant-based diet. Often beans may be paired with rice to create what is known as a complete protein, or one which has all the necessary amino acids to make proteins for our bodies. You can try canned or cooked beans in a variety of dishes, including this spinach dal recipe or this veggie burger recipe.
Tofu 
Protein: 8-12 grams per 3 ounces
Tofu is commonly eaten by vegetarians because of its versatility. Made from the curd of pressed soybeans, tofu can be purchased in a variety of forms and can be crumbled, sliced, or diced. Tofu takes on the flavor of the rest of the dish. This marinated oven-baked tofu recipe is a great place to start when exploring cooking with tofu.
Tempeh
Protein: 16-19 grams per 3 ounces
Like tofu, tempeh is also made from soybeans. Instead of a soft texture, the soybeans which make up tempeh have been fermented and pressed into a denser block. The flavor is stronger than that of tofu and may be described by some as nutty. Tempeh can be cut into strips and used in place of grilled chicken or pork, or in this tempeh stir fry inspired recipe.
Pre-Made Options 
Protein: 8-12 grams per ½ cup
There are a variety of pre-made plant-based frozen or refrigerated options to choose from. Soy crumbles are easy to heat from the freezer and are great for use in spaghetti sauce, lasagna, tacos, curry, and stuffed peppers. Alternatively, these faux steak-style strips can be used in fajitas or rice-based bowl dishes, or plant-based sausages can be cooked on the grill.
This article provided a brief overview of ways to add more plant-based options to your weekly meal rotation. Check out the Student Wellness Center’s nutrition resources page for handouts on vegetarianism and well-balanced vegetarian meals.
–Janele Bayless, Wellness Coordinator, Nutrition Education