Incorporating plant-based proteins can support health and budget, University of Alabama at Birmingham researcher suggests

Many Americans meet their daily protein requirements, but few diversify their sources, missing out on key nutritional benefits. According to Tara Kelly, Ph.D., RDN, an instructor in the Department of Nutrition Sciences at the University of Alabama at Birmingham, incorporating more plant-based proteins can enhance overall diet quality while offering financial advantages.

“In addition to protein, many plant-based foods such as beans, legumes, nuts, and seeds are rich in dietary fiber, a nutrient most adults do not consume enough of,” Kelly explained. “These foods also contain essential vitamins and minerals, making them valuable components of both the protein and vegetable food groups.”

Plant-based protein options often cost less than meat, making them a practical choice for those looking to save money. Kelly suggests that adopting a simple strategy like “Meatless Monday” can help ease the transition into more plant-based eating habits. Many people find that eating meat-free one day a week is an easy way to introduce plant-based meals into their routine. It’s a small step that can make a big difference in both diet variety and grocery costs.

For those hesitant about fully plant-based meals, Kelly recommends gradually incorporating alternative proteins. She highlights seafood as a beneficial protein source, yet notes that nearly 90% of Americans do not meet the U.S. dietary guideline recommendation of eating seafood at least twice per week. For individuals who are not fond of seafood, eggs provide another meat-free protein option. In her household, they enjoy ‘breakfast for dinner’ nights as a simple and budget-friendly way to mix up meal planning. A vegetable quiche is another great option that can be prepared in advance for a convenient, high-protein meal.

Kelly encourages using simple hand measurements to estimate appropriate portion sizes for different protein sources. A closed fist represents a portion of legumes such as beans, while the palm of a cupped hand is an appropriate serving size for nuts or seeds. The thumb size equates to about one tablespoon, or one ounce equivalent, for nut butters. The palm of one’s hand serves as a guide for a portion of meat, poultry, or fish, which is approximately three ounces.

One common belief is that large amounts of meat are required to meet protein needs. However, most adults in the U.S. already consume adequate protein. The Dietary Guidelines for Americans suggest that adult women need around five to six-ounce equivalents of protein per day, while men aged 30 to 59 require six to seven ounces. Protein requirements may vary based on activity levels and other factors. If someone has a medical condition, Kelly recommends consulting a healthcare provider for personalized intake recommendations.

For individuals hesitant to try plant-based proteins, Kelly suggests starting with familiar foods and gradually expanding choices. If someone enjoys peanut butter, they can try spreading it on banana slices or snacking on a handful of nuts during the day. Sticking with one new habit for about a week before incorporating more plant-based options into meals can make the transition easier.

For budget-conscious consumers, frozen and canned protein sources provide convenient alternatives to fresh options. Canned tuna or salmon can be used in salads, while individually packaged frozen fish fillets offer flexibility for meal planning. Keeping frozen seafood like salmon, cod, and shrimp on hand ensures that a nutritious protein option is available without worrying about spoilage. By diversifying protein sources and incorporating more plant-based options, Kelly emphasizes that individuals can enhance their nutrition, support their health, and reduce grocery expenses without sacrificing variety or taste.