Think Beyond Meat and Fish – Discover the Power of Plant-Based Protein.

Health and Wellbeing Coach Francesca Lilleystone writes her weekly column in the Havering Daily.

For most people, the word protein immediately brings to mind fish, chicken, or red meat. It is true that these are rich sources of protein, but plant-based foods can be just as powerful and often come with added health benefits. Many of us never realise just how versatile and protein-rich vegetables and other plant foods can be.

Being adventurous with your protein sources not only adds variety to your diet but also supports heart health, gut health, and overall wellbeing. For example, Indian cuisine is a fantastic gateway to plant-based proteins. Lentils, chickpeas, and beans form the basis of countless traditional dishes that are packed with protein and flavour. Lentil dahl, chana masala, and rajma curry are just a few examples that show protein does not need to come from meat to be satisfying and nourishing.

Lentils in particular are an excellent source of protein and fibre, helping to keep you full and energised. They are also incredibly versatile – used in Indian dals, Middle Eastern soups, or even Italian ragù as a hearty, protein-packed alternative to meat.

But you don’t need to travel far for plant protein. Vegetables such as broccoli, peas, spinach, kale, and Brussels sprouts all contain protein and are easy to incorporate into everyday meals. Broccoli in a Sunday lunch, or a warming vegetable soup in winter, can contribute meaningfully to your daily protein intake. Adding beans, chickpeas, or lentils to these dishes boosts the protein even further.

Other excellent plant-based sources include quinoa, oats, nuts, seeds, tofu, and tempeh. These foods not only provide protein but also supply essential vitamins, minerals, and healthy fats that support overall health. Combining different plant proteins across the day ensures you get all essential amino acids, giving your body everything it needs to thrive.

Protein is something we all need, but it doesn’t need to be predictable. Be adventurous, explore cuisines and dishes from around the world, and embrace the abundance of plant-based proteins available to you. Not only will you enjoy new flavours, but your body will benefit from the nutrients, fibre, and antioxidants these foods provide.

Next time you plan your meals, think beyond meat and fish. Try lentil dahl for dinner, a quinoa and roasted vegetable salad for lunch, or sprinkle pumpkin seeds over your morning porridge. A little curiosity can go a long way in making your diet healthier, more sustainable, and exciting.

Protein is essential, but variety is the spice of life – and plant-based proteins are an adventure worth taking.

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