• Vegan diets consistently have the lowest greenhouse gas (GHG) emissions among all dietary patterns. Studies show that vegans’ dietary GHG footprint is roughly 25%–30% that of high meat-eaters, while vegetarians’ footprint is higher than vegans but far less than omnivores.
• Example data: One study found daily diet-related CO₂ emissions to be 2.9kg for vegans, 3.8kg for vegetarians, and 7.2kg for a standard meat-based diet.
• Another large analysis linked actual dietary data with food-level GHG emissions and concluded: vegan diets resulted in 25% the emissions of meat-heavy diets, with vegetarians and fish-eaters coming between vegans and high meat-eaters.

 

• Vegan diets use less land and water compared to vegetarian diets, which still include dairy and eggs—products with significant environmental footprints.
• Vegans’ land use is around 25%–35% of meat-heavy diets, and vegetarians also substantially reduce land use, but not to the same extent as vegans.
• Water use follows a similar pattern: vegans use the least, vegetarians moderate amounts, and meat-eaters the highest.

 

• Vegan diets have the greatest reduction in water pollution and biodiversity loss: vegans’ impact is around a quarter to a third that of meat eaters.
• Studies note improved cognitive functioning and quality of life following adoption of plant-forward eating patterns in specific populations.• Vegetarian diets still offer substantial reductions, but not as pronounced as vegan diets.

 

 

• Vegan diets have the lowest overall climate impact, with more than a 70% reduction in emissions, land use, and other environmental metrics compared to meat-heavy diets.
• Vegetarian diets also lower climate impacts significantly versus omnivores, but the inclusion of dairy and eggs results in a higher footprint than vegan diets.
• The most dramatic environmental gains come from reducing or eliminating beef and lamb, but switching to fully plant-only eating (veganism) maximizes benefits across all climate and resource metrics.

 

The following foods offer substantial protein content and are staples in plant-based eating patterns:

 

• Lentils: Provide about 8.8g protein per ½cup cooked.
• Chickpeas: Around 7.3g protein per ½cup cooked.
• Edamame (Immature Soybeans): 8.5g protein per ½cup.
• Black beans, kidney beans, pinto beans, etc.: All offer similar protein levels and are versatile for soups, stews, or salads, or dips.

 

• Tofu: ~10g protein per ½cup (firm).
• Tempeh: About 15g protein per ½cup.
• Soy milk: A substitute for dairy, providing several grams of protein per cup.

 

 

• Quinoa: Offers 8g protein per cup cooked and is a complete protein (contains all essential amino acids).
• Amaranth, spelt, teff, wild rice, oats, sorghum: All provide useful amounts of protein per serving and add variety.

 

• Almonds: 16.5g per ½cup.
• Almond butter: ~3.5–4g per tablespoon.

 

 

• Hemp seeds: ~5g protein per tablespoon, complete protein profile.
• Chia seeds: ~2g protein per tablespoon, also a complete protein.
• Pumpkin, sunflower seeds: Also provide several grams of protein per serving.

 

• Seitan: Made from wheat gluten; ~25g per 3.5oz (100g)—one of the richest plant protein sources (not suitable for those avoiding gluten).
• Nutritional yeast: 8g protein per two tablespoons, plus B vitamins.
• Spirulina: Blue-green algae with 8g protein per two tablespoons.
• Green peas: About 9g per cooked cup.

 

• Many veggie burgers and high-protein plant-based meat alternatives are available, often based on soy, pea, or wheat protein.

 

 

 

Most plant-based protein foods also provide fiber, vitamins, minerals, and healthy fats that support overall health.

For optimal nutrition and adequate protein, variety is important—combine different sources across meals using whole grains, legumes, soy products (organiccally grown), nuts, seeds, and vegetables. Pairing foods (like rice and beans) ensures a full range of essential amino acids, which can be done during a 24-hour eating period according to new research, and does not have to be eaten together.

 

 

 

∙ Certified Functional Medicine Health and Wellness Coach

∙ Certified Gluten-Free Diet Practitioner

∙ Certified Functional Nutrition Counselor

∙ Certified International Sports Nutritionist

781-883-5951

Silke@SimplifyHolisticNutrition.com

 

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