How Much Legume to Replace Meat?

If you are vegan, vegetarian, or simply looking to reduce your meat consumption, you have surely gone through the phase of worrying about protein... Where can we find all the protein we need, other than in meat?

Don't panic, we're here to explain it to you 😁

1) Where is the protein?

To start this article, we must first address some rather controversial topics:

Too much or not enough protein?

When following a meat-free diet, one may fear a lack of protein compared to the amount meat can provide.

But that is without taking into account the actual needs of our body.

Mainly in Western countries, the excessive consumption of meat, and therefore the high protein intake, is normalized.

Being protein deficient does not do our health any favors, but neither does an excess of protein!

Here are the actual protein intake requirements for a standard person (no chronic illness or otherwise, no high-level sports...):

Under 50 years old:

→ 0.8 g/kg/day

Between 50 and 60 years old:

→ minimum 1 g/kg/day

Over 60 years old:

→ 1.1 to 1.2 g/kg/day

Note: For chronic illness, malnutrition, or a severe condition, protein intake changes! If this applies to you, consulting a professional is necessary to determine your protein needs.

Protein, difficult to get!

We can answer simply: no!

Protein is present in almost all living-source foods. However, some foods contain a lot of it (lentils, chickpeas...), while others provide very little (fruits, vegetables...).
To stay healthy, it is therefore important to vary your sources and include protein-rich foods, so that the body has all the "bricks" it needs to function and repair itself properly.

Some examples:

2) Can legumes really replace meat?

Yes, and no! Legumes are rich in protein and constitute an excellent plant-based source. However, the majority of them do not contain all the essential amino acids, in particular some sulfur-containing amino acids (for example soy, which is a complete legume).

To obtain complete proteins comparable to those in meat or soy, it is therefore necessary to combine them with other sources, such as cereals.

3) How to complement legumes to replace meat?

Most legumes are therefore:

- not protein-dense enough

- incomplete in sulfur-containing amino acids

But among all plant proteins, we find cereals: rich in sulfur-containing amino acids!

So, how do you replace meat?

Combining legumes with cereals allows you to obtain complete proteins equivalent to animal proteins. Such a combination improves protein quality and their utilization by the body.

Note: it is not mandatory to combine legumes and cereals in the same meal. The body is capable of supplementing amino acid intake over the course of the day, or even over several days. The important thing is therefore primarily to vary sources (legumes, cereals, nuts/seeds...) throughout the week.

Whole or refined cereals?

It is better to prioritize whole (or semi-whole) cereals rather than refined cereals, which are less nutrient-dense.

4) What combinations of legumes and cereals replace meat?

There are many combinations!

Rice and lentils
Semolina and chickpeas
Corn and kidney beans
Soy and rice

Note: Always remember to add fruits and vegetables to every meal!

5) What quantity of legumes replaces meat?

To recap: legumes are an excellent alternative to meat, provided they are combined with cereals to obtain complete proteins.

But contrary to what one might think, it is not necessary to try to "replace gram for gram" of meat in protein. In reality, our needs are often lower than what our modern diet already provides us.

For a healthy adult, with an average requirement of about 0.8 g of protein per kilo of body weight per day, a single meal does not need to provide a very high amount of protein on its own.

Example of a day of balanced meals:

→ 200 to 250 g of cooked legumes (about 20 to 25 g)

→ 200 to 250 g of cooked cereals (about 10 to 15 g)

→ accompanied by fruits and vegetables (about 10 g)

→ a handful of nuts/seeds (about 7 to 10 g)

This type of plate provides about 47 to 60 g of protein, which is sufficient for a balanced day.

The goal is therefore not to overload a single meal with protein, but to ensure a global balance over time! 😉