What are the best plant-based foods to eat?

October 14, 2025 •

4 min read

According to a 2025 study, plant-forward diets are increasingly popular for their documented health benefits, including reduced risk of heart disease. Finding the best plant-based foods to eat is crucial for those transitioning to this lifestyle, ensuring a balanced intake of essential nutrients like protein, iron, and calcium.

Quick Summary

An essential guide to navigating a plant-based diet by highlighting the most nutritious options. Focuses on key food groups, protein sources, essential vitamins, and practical tips for maximizing nutrient absorption from plant-based meals.

Key Points

Protein Sources: Legumes (lentils, chickpeas, tofu), whole grains (quinoa, amaranth), nuts, and seeds (hemp, chia) are excellent sources of plant-based protein.
Complete Proteins: Combine different plant foods or choose complete proteins like quinoa and soy products to get all nine essential amino acids.
Maximize Iron Absorption: Pair plant-based iron sources, like lentils and spinach, with vitamin C-rich foods such as bell peppers or citrus fruits.
Calcium-Rich Options: Look for fortified plant milks and calcium-set tofu, alongside leafy greens and sesame seeds, to meet calcium requirements.
Cooking Matters: Simple preparation methods like soaking grains and using cast-iron pans can boost nutrient absorption from plant foods.
Variety is Key: A diverse intake of whole foods is the most effective way to ensure you receive a complete spectrum of vitamins and minerals on a plant-based diet.

A well-planned, whole-food, plant-based diet offers a wealth of benefits, from supporting heart health to providing a wide array of vitamins and minerals. Beyond just fruits and vegetables, this lifestyle encompasses a diverse range of foods, including legumes, whole grains, nuts, and seeds, each contributing unique nutritional value. This guide explores the most nutrient-dense options to help you build a complete and satisfying plant-based menu.

Plant-Based Protein Powerhouses

Protein is essential for building and repairing tissues, and the plant world offers an abundance of excellent sources. For those avoiding animal products, ensuring a mix of protein sources throughout the day is key to obtaining all essential amino acids.

Legumes

Beans, peas, and lentils are incredibly versatile and high in both protein and fiber.

Lentils: A cup of cooked lentils provides around 18 grams of protein. They are great in soups, stews, and salads.
Chickpeas (Garbanzo Beans): With about 15 grams of protein per cup, chickpeas are a staple for hummus, curries, and roasted snacks.
Soy-Based Products (Tofu, Tempeh, and Edamame): Tofu and tempeh are made from soybeans and are complete proteins. A 100g serving of tempeh offers approximately 19g of protein. Edamame, young soybeans, are perfect for snacking or adding to stir-fries.
Seitan: Made from wheat gluten, seitan has a chewy texture similar to meat and is very high in protein.

Grains

Certain grains are not only excellent sources of carbohydrates but also contribute significantly to daily protein needs.

Quinoa: Technically a seed, this grain is a complete protein, containing all nine essential amino acids. A cooked cup provides about 8 grams of protein.
Amaranth and Buckwheat: These are also complete proteins and can be used similarly to quinoa in porridges or side dishes.

Nuts and Seeds

Nuts and seeds are convenient, nutrient-dense snacks packed with protein, healthy fats, and fiber.

Hemp Seeds: Offer 10 grams of protein in just three tablespoons, along with essential fatty acids.
Chia Seeds and Flaxseeds: Both are rich in protein and omega-3s.
Nuts: Almonds, walnuts, and pistachios are excellent protein sources. Walnuts are particularly noted for their omega-3 fatty acid content.

Essential Micronutrients: Iron and Calcium

Properly managing your intake of iron and calcium is important on a plant-based diet, as non-heme iron from plants is absorbed less efficiently than heme iron from animal products. Pairing iron-rich foods with vitamin C can significantly boost absorption.

Plant-Based Iron Sources

Dark Leafy Greens: Spinach, Swiss chard, and collard greens are packed with iron.
Legumes: Lentils, chickpeas, and beans are reliable iron sources.
Nuts and Seeds: Pumpkin and sesame seeds are particularly high in iron.
Dried Fruits: Apricots, raisins, and figs also contain iron.
Fortified Cereals: Many breakfast cereals are fortified with iron to help meet daily needs.

Plant-Based Calcium Sources

Fortified Plant Milks: Soy, almond, and oat milks are often fortified with calcium.
Tofu: Calcium-set tofu is an excellent source of this mineral.
Leafy Greens: Kale, broccoli, and cabbage provide good amounts of absorbable calcium.
Sesame Seeds and Tahini: These are rich in calcium.
Dried Figs: These small fruits are another good calcium option.

Maximizing Nutrient Absorption

To get the most from these foods, consider how you prepare and combine them.

Strategies for Better Nutrition

Combine with Vitamin C: For better iron absorption, eat iron-rich plant foods alongside sources of vitamin C, like citrus fruits, bell peppers, or strawberries.
Soak and Sprout: Soaking and sprouting legumes and grains can help reduce anti-nutrients like phytates, which can otherwise hinder mineral absorption.
Cook in Cast Iron: Using a cast-iron pan can increase the iron content of your food.
Variety is Key: Ensure you are eating a wide variety of whole foods to cover all your nutritional bases.

Comparison Table: Plant-Based Protein & Iron Sources


Food Item	Protein (per cooked cup)	Iron (per cooked cup)	Best Paired With (for iron)
Lentils	~18g	~6.6mg	Bell peppers, Tomatoes
Chickpeas	~15g	~4.7mg	Lemon juice, Spinach
Quinoa	~8g	~2.8mg	Broccoli, Oranges
Tofu (firm)	~20g	~4.3mg	Broccoli, Berries
Spinach	~5.7g	~6.4mg	Orange segments, Strawberries

Putting It All Together

Creating balanced plant-based meals is both simple and delicious. Combine legumes like lentils or chickpeas with whole grains like quinoa, add plenty of leafy greens like spinach, and top with nuts or seeds for a complete nutritional profile. Seasoning with nutritional yeast can provide a cheesy flavor while boosting B12 and protein. Consider making a hearty lentil and vegetable soup or a vibrant quinoa bowl with chickpeas, mixed greens, and a tahini dressing. For healthy inspiration, check out these high-protein vegan meals from BBC Good Food.

Conclusion

Moving to a plant-based diet is a rewarding journey toward improved health, and a wide variety of delicious, nutrient-dense foods can make the transition seamless. By focusing on key food groups like legumes, whole grains, nuts, and seeds, and being mindful of nutrient absorption, you can easily meet your daily needs for protein, iron, calcium, and more. The key to success is embracing variety and creativity in your cooking, proving that a plant-based lifestyle is not only good for you but also incredibly flavorful and satisfying. With the right knowledge and ingredients, building a wholesome plant-based menu is more accessible than ever.

Frequently Asked Questions

Yes, it is entirely possible to get enough protein from a plant-based diet by eating a variety of sources like legumes (lentils, beans), soy products (tofu, tempeh), whole grains, nuts, and seeds. Combining different plant proteins throughout the day ensures you get all essential amino acids.

Top plant-based iron sources include lentils, chickpeas, dark leafy greens like spinach, fortified breakfast cereals, and dried fruits. Pairing these foods with vitamin C-rich items, such as bell peppers or citrus fruits, will significantly enhance iron absorption.

Good plant-based calcium sources include fortified plant milks (soy, almond, oat), calcium-set tofu, sesame seeds and tahini, and specific leafy greens like kale and broccoli.

A complete protein contains all nine essential amino acids. While most plant sources are incomplete on their own, some, like quinoa, hemp seeds, and soy products (tofu, tempeh), are complete. By consuming a variety of plant proteins, you can easily meet your needs for all essential amino acids.

To improve iron absorption, eat vitamin C-rich foods with your iron sources, avoid drinking tea or coffee with meals, and try soaking or sprouting grains and legumes to reduce absorption-blocking compounds.

Simple high-protein meal ideas include a lentil and spinach curry, a chickpea and quinoa bowl with veggies and tahini, tofu scramble with vegetables on toast, or a black bean burger.

Fortified plant milks can be a very efficient way to help meet your calcium and vitamin B12 needs, especially if your diet lacks other sources. However, they are not strictly necessary if you can meet these requirements through a varied diet and potential supplementation.