You don't need meat at every meal to enjoy a protein-rich diet. Beans, lentils and soy foods can be practical additions to many meals.
Beans are incredibly versatile
Black beans, kidney beans, chickpeas, navy beans and many other varieties can be added to soups, salads, bowls and main meals.
They also provide fiber, which is an important part of a balanced eating pattern.
Lentils are easy to cook
Lentils can become part of soups, stews, salads or simple bowls. They are especially useful when you want an affordable food that can work across many different meals.
Soy foods offer another option
Foods such as tofu, tempeh and edamame can provide protein while adding variety to meals.
Add beans to a salad, lentils to soup or edamame to a rice-and-vegetable bowl.
Easy combinations
- Bean and vegetable soup
- Lentil soup with whole-grain bread
- Chickpea and vegetable salad
- Tofu with vegetables and rice
- Edamame with a balanced lunch
Increase fiber gradually
If you're not used to eating many beans or lentils, increase the amount gradually and drink enough fluids. A sudden large increase in fiber can cause digestive discomfort for some people.
Listen to your body
If a particular food consistently causes significant digestive symptoms, discuss it with a healthcare professional rather than simply ignoring the problem.
Plants can be part of a strong plate.
Beans, lentils and soy foods can provide protein, fiber and variety while keeping everyday meals simple.