Making informed food choices can help us feel better, stay energized, and support our overall well-being. According to the Centers for Disease Control and Prevention, protein is one component needed to build a healthy, balanced plate. Protein supports your bones, muscles, cartilage, skin, and blood. ¹ 

While meat proteins, like beef and chicken, are common, plant-based proteins can be a great option, too. They’re often more affordable, lower in saturated fat, and packed with fiber, vitamins, and minerals. ²
 

When we consider plant-based proteins, we often think of foods that mimic animal-based proteins, like the many meat-free burgers and nuggets you see on the shelves at the grocery store. However, there are many simple options available. 

Let’s explore three plant-based protein powerhouses—quinoa, chickpeas, and beans—and how you can easily add them to your meals.

Quinoa
 

Quinoa is a grain that’s also a complete protein, meaning it has all nine essential amino acids. It’s also high in fiber and contains nutrients like magnesium and iron.
 

Try quinoa as a base for a balanced bowl:
-    ½ cup cooked quinoa
-    A lean protein like grilled chicken or tofu
-    Roasted veggies like bell peppers, zucchini, or broccoli
-    A drizzle of a light vinaigrette for extra flavor
 

Chickpeas
 

Chickpeas, also known as garbanzo beans, are full of protein, fiber, and folate. They’re versatile too—great in soups, salads, or even roasted for a crunchy snack.
 

How to use them:
-    Start with rinsing low-sodium canned chickpeas or soak and boil dried ones
-    Toss with a tablespoon of olive oil and your favorite spices
-    Roast in the oven or air fryer until crispy
When crispy, they make a great salad topper—think of them as a healthier alternative to croutons.
 

Beans
 

Beans are another great source of protein. On their own, they’re not a complete protein, but when you pair them with brown rice, they can give your body all the essential amino acids.
 

Try this rice and beans combo:
-    ½ cup cooked brown rice
-    ½ cup of rinsed, low sodium black beans 
-    Add fresh toppings like diced tomatoes, corn, and cilantro
-    Finish with a dollop of guacamole or a squeeze of lime

Plant-based proteins aren’t just a trend —they can be a tasty and budget-friendly way to fuel your body. If you're looking to add more protein to your meals, foods like quinoa, chickpeas, and beans are delicious options to power up your plate.