In my book Mostly Plant-Based, I talk about the power of plants for optimal health. However, I also advocate for including high-quality animal proteins in a balanced diet!
While plant-based eating offers incredible benefits—such as fiber, antioxidants, and essential vitamins—animal proteins provide key nutrients that can be difficult to obtain from plants alone. My approach is rooted in balance, nourishment, and sustainability rather than strict dietary labels.
Nutrient Density and Bioavailability
Animal proteins are rich in essential nutrients such as vitamin B12, iron, omega-3 fatty acids, and complete proteins. While plant-based sources offer many of these nutrients, the bioavailability—the body’s ability to absorb and use them—is often higher in animal-based foods. For example, heme iron from animal products is more readily absorbed than non-heme iron from plant sources, which can be especially important for those prone to anemia.
Protein Quality and Muscle Health
Protein plays a crucial role in muscle maintenance, metabolism, and overall cellular function. Animal proteins are complete proteins, meaning they contain all nine essential amino acids in the right proportions. While it’s possible to get sufficient protein from plants by combining sources like beans, lentils, and grains, animal proteins provide an efficient and high-quality source, making it easier to meet daily protein needs without excessive calorie intake.
Gut Health and Digestibility
A diverse diet supports a healthy gut microbiome. While fiber-rich plant foods promote gut health, certain animal proteins, such as collagen-rich bone broth and fatty fish, contribute beneficial amino acids that support gut lining integrity and reduce inflammation. Including a variety of both plant and animal-based proteins can enhance digestive health and overall well-being.
A Balanced Approach to Eating
Rather than focusing on exclusion, my philosophy is about inclusion—maximizing the benefits of plant-based eating while acknowledging the advantages of high-quality animal proteins. This approach allows for flexibility, better nutrient intake, and a more sustainable long-term dietary pattern.
For those looking to embrace a mostly plant-based lifestyle without eliminating animal protein entirely, the key is to be intentional. Prioritize plants, incorporate nutrient-dense animal proteins mindfully, and focus on whole, minimally processed foods for a well-rounded, nourishing diet.
At the end of the day, nutrition is personal, and what works best for one person may not work for another. The goal is to find a way of eating that supports both health and sustainability while being enjoyable and fulfilling.
Animal proteins to incorporate:
Incorporating a variety of these animal proteins can ensure you’re getting a broad spectrum of nutrients while meeting your dietary and health goals. Always consider the quality of the source (e.g., grass-fed, wild-caught, or pasture-raised) when choosing these options.
- Chicken breast – Lean and high in protein, with minimal fat, making it a great option for muscle repair and overall health.
- Turkey – Lean like chicken, but with slightly more flavor; a great source of tryptophan, which supports mood regulation.
- Salmon – Rich in omega-3 fatty acids, which are important for heart health and inflammation reduction, along with a complete protein profile.
- Tuna – An excellent, low-fat source of protein that is high in omega-3s. Opt for sustainably sourced varieties.
- Grass-fed beef – Higher in omega-3s and conjugated linoleic acid (CLA) than conventionally raised beef. It provides a dense source of protein and important micronutrients like iron and zinc.
- Eggs – A nearly perfect protein source with all the essential amino acids. Eggs also provide choline, which is crucial for brain health.
- Greek yogurt (plain, unsweetened) – High in protein (especially the strained versions) and also a good source of calcium, probiotics, and vitamin B12.
- Cottage cheese – High in casein protein, which digests slowly, making it ideal for muscle repair or as a late-night snack.
- Pork tenderloin – Lean and rich in thiamine, an important B vitamin, alongside a good protein-to-fat ratio.
- Lamb – High in protein and a good source of zinc, vitamin B12, and iron. Choose lean cuts like loin or leg for a healthier option.
- Bison – A leaner alternative to beef, bison is rich in protein and contains fewer calories and fat while offering a similar nutritional profile to beef.
- Shellfish (shrimp, lobster, scallops, mussels) – High in protein and low in fat. They are also rich in selenium, iodine, and zinc.
- Venison – Lean and nutrient-dense, offering high-quality protein and essential vitamins and minerals.
- Duck – A richer protein with a higher fat content but also provides essential nutrients like iron and vitamin B12. Opt for lean cuts if you’re mindful of fat intake.
