plant based protine

Pros on plant proteins would be more fiber in your diet, more vitamins and minerals, replenishing your gut bacteria (think beans and fermented soy) and less saturated fat. Plant proteins I like are nut butters and nuts, beans, soy products like tofu, dark green leafy vegetables, etc. You can also choose to include dairy products like eggs, yogurt, cheese and for myself, I like to eat fish a couple of times a week. A diet with less meat has been shown to be associated with reduced risks of some cancers and heart disease. You don't have to give it up entirely though. Start out with one "meatless" day per week and then maybe expand that to one "meatless" meal per day for example. There is no "one size fits all" plan to reduce the amount of meat in your diet. Do what works for you.

pinggolfer96 wrote: »

Not that plant protein is bad, but there is a lack of amino acids and micronutrients, hence why a lot of vegans supplement. Also why a lot of vegan bodybuilders I know have to supplement with a vegan protein blend powder to obtain the right combo of amino acids and achieve their protein needs

There's a widespread misunderstanding that when proteins are described as not "complete" it means that they're completely lacking certain amino acids. It just means that they don't have the perfect ratio of essential amino acids to ensure that if that particular food were your only source of protein, your body would be able to make complete use of all the amino acids in that food. It means that one of the essential amino acids is present in a lower ratio, compared to the presence of the other essential amino acids in that food, such that not all of the essential amino acids in that food would be completely utilized by your body in forming protein, if that were the only food you were eating.

Since most people don't eat diets consisting of a single food, they don't generally have to worry that much about the relatively low level of one amino acid in one food, as another food may be higher in that amino acid and lower in one that the first food has higher levels of. The combination of grains and legumes (of which beans and rice, mentioned by the OP, is one example) is a classic combination to take advantage of different amino acid profiles in different foods. (For people who pile on extra restrictions -- e.g., no beans, no tofu, no meat substitutes, no "processed" grains, as you often see people who want to be "clean" vegans posting -- on top of "getting most of your protein from things other than meat or fish," as OP aims to, and then restrict their overall food intake with a large deficit, it will definitely get to be problematic to get adequate protein, much less ensure adequate intake of all essential amino acids.)

Also, soy and quinoa are vegetarian protein sources that are considered "complete."