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Dietitian Shares Plant-Protein Recipes for Every Meal of the Day

A registered dietitian's chia, bean and pumpkin pasta recipes show simple ways to add plant protein and fiber at every meal.

By Dr. Josh Axe · November 1, 2026 · 2 sources · Watch

Photo: Pexels

TODAY reported on November 1, 2026, that registered dietitian Natalie Rizzo shared dietitian-approved recipes for adding plant-based protein to breakfast, lunch and dinner.

TODAY reported on November 1, 2026, that registered dietitian and TODAY nutrition editor Natalie Rizzo built a day of meals around plant-based protein. A 1-ounce serving of chia seeds, about 2 tablespoons, provides roughly 5 grams of protein and 10 grams of fiber, and soaking them in liquid lets them absorb several times their weight and develop a thick, creamy texture similar to pudding. Rizzo uses soy milk in her chia pudding for an added 8 grams of protein per cup. For lunch, a half-cup of black beans delivers 8 grams of protein and about 7.5 grams of fiber in a sweet potato and black bean quesadilla. For dinner, white beans blended into a pumpkin sauce add creaminess and protein to a pasta dish without heavy cream; white beans are also noted as sources of calcium, folate, iron and potassium. Rizzo also suggested snacks including roasted edamame, air-fryer tofu and cinnamon roasted walnuts.

Rizzo explained that adding plant-based protein to the mix can improve the overall quality of a diet, and that a few weekly swaps toward plant protein can shift things in a meaningful direction without requiring anyone to cut out meat entirely.

Plant proteins arrive bundled with fiber, vitamins, minerals and anti-inflammatory plant compounds not found in meat, which is why the article ties these swaps to gut, heart and brain health. Beans in particular combine protein with fermentable fiber, the type that feeds the community of microbes living in your gut, while chia seeds supply plant-based omega-3 fats alongside their protein and fiber content.

Plant Protein Per Serving

TODAY, 2026, Rizzo

This is reported dietary guidance from a dietitian, not a clinical trial, so there are no measured outcomes like blood sugar, cholesterol or weight change attached to these specific recipes. The nutrient figures cited are per-serving values for the ingredients, not tested results from people who ate these meals.

Dr. Axe’s Take

I like this approach because it doesn't ask anyone to go all-in on a plant-based diet overnight. Beans, chia seeds and lentils are exactly the kind of whole foods I point people toward: they carry protein and fiber in the same bite, which keeps blood sugar steadier than protein alone. Chia pudding made with an unsweetened plant milk is an easy breakfast swap, and black bean or white bean dishes a few nights a week add fiber most people are missing. My advice this week: pick one meal, not all three, and swap in beans or chia seeds first.

— Dr. Axe

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Story summary

Who: General readers; recipes from TODAY nutrition editor Natalie Rizzo
Design: Dietitian-recommended recipes and nutrition tips, not a clinical study
Dose: Chia seeds: 1 oz (2 Tbsp); black beans: ½ cup; soy milk: 1 cup
Primary result: Chia seeds: ~5g protein, 10g fiber per 1 oz; black beans: 8g protein, 7.5g fiber per ½ cup
Secondary: Soy milk adds ~8g protein per cup; white beans also provide calcium, folate, iron and potassium
Date: Nov 1, 2026