How To Get the Protein You Need — From Plants or Animals

Protein is a macronutrient found in both plant and animal foods. These complex compounds are made up of amino acids — the building blocks the body uses to create tissue, transport nutrients and regulate key bodily functions.

Because protein molecules are too large to absorb whole, the body breaks them down into amino acids. From there, the body uses them to build organs and muscle tissue, support chemical reactions and produce hormones, antibodies and enzymes.

Of the 20 amino acids found in nature, nine are considered essential, meaning the body cannot produce them on its own. Those amino acids must come from food.

The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Without regular intake of these amino acids, the body can’t efficiently produce many of the compounds it relies on.

What Makes a Protein “Complete”?

Proteins that contain all nine essential amino acids are considered complete, or high-quality, proteins. All animal proteins fall into this category, while only a handful of plant foods do, including quinoa, soybeans, buckwheat, hemp seeds and chia seeds.

If you don’t regularly eat complete proteins, you can still meet your nutritional needs by eating a variety of complementary plant-based proteins throughout the day.

Complementary proteins provide different essential amino acids that work together to support the body’s needs. Beans and legumes, for example, are low in methionine, while grains, nuts and seeds tend to be lower in lysine and threonine.

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Combined over the course of a day, these foods help create a balanced amino acid profile.

Not all plant foods provide the same amount of protein. Beans, legumes, nuts, seeds and grains tend to be stronger sources than fruits and many vegetables. Still, a variety of whole plant foods can contribute to overall protein intake while also supplying fiber, vitamins, minerals and healthy fats.

The chart below shows how plant foods can complement one another nutritionally.

Can You Eat Too Much Protein?

For most adults eating a varied diet, protein deficiency is rare. In fact, many Americans already meet or exceed their daily protein needs.

While athletes, pregnant people and highly active individuals may require additional protein, excess intake beyond the body’s needs is generally stored like any other excess calorie.

Balance matters more than loading every meal with protein.

Plant vs. Animal Protein: Does One Win?

Research continues to show that diets rich in whole plant foods may support long-term health and help reduce the risk of cardiovascular disease and other chronic illnesses.

In addition to protein, plant foods provide fiber, antioxidants, vitamins, minerals and healthy fats — nutrients many Americans still don’t consume enough of. According to the Centers for Disease Control and Prevention, only one in 10 adults eats the recommended amount of vegetables daily.

Still, quality matters regardless of dietary style.

Some animal products contain high amounts of sodium, saturated fat or preservatives, while others — like sustainably sourced fish and grass-fed dairy — can provide beneficial nutrients and essential fatty acids.

The same applies to plant-based foods. Highly processed meat substitutes and packaged snacks are not always nutritionally balanced simply because they’re plant-based. Whole, minimally processed foods tend to offer the greatest long-term nutritional value.

As more restaurants expand plant-forward menus, understanding nutrition, ingredient functionality and balanced cooking has become increasingly valuable for culinary professionals.

Interested in plant-forward cooking? In our Health-Centered Culinary Arts program, students explore nutrition, wellness and flavor-forward cooking through hands-on training designed for modern kitchens and evolving food careers.

How Much Protein Do You Actually Need?

The National Institutes of Health recommends protein make up roughly 10% to 35% of total daily calories. At the gram level, recommendations average about 0.36 grams of protein per pound of body weight, or roughly 46 to 70 grams per day depending on body size and activity level.

Athletes, pregnant people and endurance trainers may require slightly more.

The body can only absorb a limited amount of protein at one time, making balanced meals throughout the day more effective than consuming large amounts in a single sitting. Aim to build meals around a variety of protein sources along with complex carbohydrates, healthy fats and fiber-rich produce.

These foods each provide roughly seven grams of protein:

• ½ cup beans or legumes
• 1 whole egg
• 1 ounce nuts or 2 tablespoons nut butter
• ⅓ cup quinoa or buckwheat
• 1½ cups vegetables (excluding salad greens)
• 1 ounce meat, poultry, fish or cheese

Choosing two to three servings of protein-rich foods per meal — plus one or two snacks — can help most adults meet daily needs.

Why Plant-Forward Eating Matters Beyond Nutrition

Food choices also affect the environment. Animal agriculture requires significantly more land, water and energy resources than many plant-based foods.

According to the Environmental Working Group, if every American skipped meat and cheese one day per week, the environmental impact would be similar to removing millions of cars from the road.

Whether choosing plant or animal proteins, quality sourcing matters. Opt for minimally processed ingredients whenever possible, including seasonal produce, responsibly sourced seafood and sustainably raised meats.

Whether your meals center on plants, animal proteins or a mix of both, balance matters most. Building meals around whole ingredients, varied protein sources and thoughtful preparation supports both long-term health and better cooking.

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