Easy Ways to Add More Plant-Based Protein to Your Diet

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For holistic nutritionist, marathoner, and Ironman competitor Lottie Bildirici, what she puts into her body is of the utmost importance.

The 2015 Institute for Integrative Nutrition graduate, who is also a recipe developer and Adidas nutrition coach, adheres to a plant-forward diet. She tried going fully plant-based, but found that she didn’t feel great and it didn’t quite suit her specific body (a perfect example of bio-individuality!), so she added fish and eggs back into her diet. Meat products were out, though, because they take a long time to digest, and she felt that they were taking a toll on her body.

“I'm always looking for foods that help with inflammation,” the New Yorker says, “and I truly believe that a mostly plant-based diet is anti-inflammatory. It causes less stress on the body and it helps with recovery. 

“And the name of the game when it comes to endurance running is how quickly you can recover. I'm always looking for food to help aid that, and not be counterproductive in my physical fitness.”

Bildirici’s career as a recipe developer was already taking off when she decided to pursue an education at IIN. She felt that she needed more credentials, though, and was looking for more formal training. That led her to the best-in-class Health Coach Training Program, where she discovered a more holistic approach to nutrition. 

Read More: What Is a Plant-Based Diet, and Is It Actually Better for Me?

Today, she works very closely with world-class brands, individual clients, and athletes, helping them understand how nutrition can optimize their performance.

“A lot of times, people are super intimidated when it comes to eating healthy food and getting in the kitchen,” she says. “And as athletes, it's the best tool we have to better our success on the road. I want to show people how easy, convenient, and fun the kitchen can be, and bridge that gap between being nervous about eating clean and healthy. It doesn't just mean steamed broccoli and grilled chicken. There’s so much more to it.”

Lottie Bildirici’s Go-To Plant-Based Protein Sources

Lottie is constantly moving, working, and running. So how does she ensure that she’s consuming enough plant-based protein throughout the day?

Protein powder is a go-to. It’s a quick, efficient, delicious way to pack a quick plant-based protein punch. She recommends looking at the ingredients before buying, which will help you decide if the product is right for your individual needs, but she personally recommends Vega and Sunwarrior.

Lottie also recommends tofu — tempeh, a less processed version of tofu, is also a terrific option — veggie burgers, beans, and vegetables. 

Read More: Interesting Ways to Cook With Tofu

“I think people underestimate how much protein is in vegetables,” Lottie says. “Broccoli is really rich in protein. The key is creating a variety and being diligent about it. Make sure you look at your plate and it’s all balanced.”

The wintertime is really when plant-based protein shines, Lottie says, because of the versatility that lends itself to the season. It’s the perfect time to make beans, soup, stew, and chili.

Plant-Based Protein Recipes to Fuel You

Lottie is an elite recipe developer, so when she shares her creations with us, we pay attention.

Below are two of her go-to plant-based protein recipes. 

If you want to check out more of her recipes, visit her website, Running on Veggies, and grab a copy of her wonderful cookbook, Running on Veggies: Plant-Powered Recipes for Fueling and Feeling Your Best.

Healthy Tofu and Chickpea Brown Rice Bowl

Ingredients: You’ll need firm tofu, chickpeas, cauliflower, avocado oil, ground coriander, Italian seasoning, short grain brown rice, baby spinach, and Persian cucumbers. And for the dressing, you’ll need a navel orange, scallions, apple cider vinegar, maple syrup, and olive oil.

Instructions:

1. Preheat the oven to 400ºF. Line a baking sheet with parchment paper.
2. Place the tofu on a plate lined with paper towels. Place another piece of paper towel, and then a second plate, on top of the tofu. Add a heavy pot or some cans of beans on top of the second plate to weigh the tofu down. Keep the tofu like this for 10 minutes. (This removes the excess liquid in the tofu.)
3. Once the tofu has sat for 10 minutes, cut it into 1-inch cubes. Place the tofu into a large bowl with the cauliflower florets and chickpeas. Drizzle with olive oil and season with coriander, Italian seasoning, salt, and pepper. Toss to evenly coat it.
4. Roast the vegetables and tofu for 30 to 35 minutes, flipping halfway through, until it’s golden brown and slightly crispy. Set aside to cool it slightly.
5. Meanwhile, make the vinaigrette. In a small bowl, add the orange juice, scallions, garlic, apple cider vinegar, maple syrup, and olive oil, and whisk until it’s all combined. Season with salt and pepper.
6. To serve, divide the rice between shallow wide bowls. Top with the tofu and vegetables, spinach, and cucumber in piles. Sprinkle over pepitas and drizzle over the dressing.

Get the Full Recipe and Measurements

Lemon Garlic Broccoli and Braised White Beans

Ingredients: This one is pretty simple! All you need is olive oil, lemon, garlic, fresh broccoli, and canned white beans.

Instructions: 

1. In a large Dutch oven over medium-low heat, add the olive oil.
2. Once the oil is shimmering, add the lemon slices and garlic and cook for 2 to 3 minutes, until it’s infused and aromatic. 
3. Add the broccoli and sauté until it’s lightly golden, for another 2 to 3 minutes. Season with salt and pepper. 
4. Add the beans and stir to combine. If desired, allow the beans to sauté for a bit, for a crispy exterior. 
5. Deglaze the pan with water, scraping any browned bits of flavor off the bottom of the pot. Bring it to a simmer and partially cover it with a lid. 
6. Allow it to simmer for 10 to 15 minutes, until the broccoli is al dente and not mushy, and the beans are warmed through. Check for seasoning, then serve immediately.

Get the Full Recipe and Measurements

Want to learn more about holistic nutrition? Enroll in the industry-leading Health Coach Training Program, where you’ll learn how to nourish your body on and off the plate through interactive modules, coaching mentorship, and instructor support. If you want to experience what this transformative certification program is like before you enroll, try our interactive Sample Class.