If you’re working long hours on a job site, you know how important it is to stay fueled with meals that keep you going. While meat might be the go-to for protein for most construction professionals, plant-based options can pack just as much punch—sometimes even more! They’re often cheaper, healthier, and better for the planet. Making the switch, even for just one meal a week, could be a game-changer for your energy and overall health.

Quick look

• Lentils, quinoa, and tofu provide construction workers with affordable, energy-packed, and sustainable alternatives to meat.
• Combine plant-based staples like beans, rice, quinoa, and lentils for complete proteins and balanced, protein-rich meals.
• Batch-cooking hearty recipes like vegan chili simplifies meal prep and ensures ready-to-grab, nutritious options for busy job-site days.
• Plant-based diets boost energy, heart health, and sustainability while cutting costs and reducing environmental impact.

Why consider plant-based proteins?

Plant-based proteins aren’t just for vegetarians—they’re for anyone looking to stay healthy, save money, and fuel their body without compromise. Just ask Carrie Nicols, a Registered Holistic Nutritionist who switched to a plant-based diet after being diagnosed with type 1 diabetes. “A plant-based diet really helped me balance my blood sugars,” Nicols says, adding that switching to plant-based in conjunction with insulin support was a lifesaver. 

One of the biggest myths about plant-based eating is that you can’t get enough protein. The truth? Vegetables, legumes, nuts, seeds, and grains all contain protein. While some plant-based foods don’t have all the essential amino acids needed to form a “complete protein,” there’s an easy fix: eating a variety of these foods ensures your body gets everything it needs. And here’s the kicker—studies show vegans and vegetarians can get up to 70% more protein than they need just by meeting their calorie requirements.

Meeting energy needs on the job

If you’re hauling materials, climbing scaffolding, or pouring concrete all day, you need serious fuel to keep going. Protein might be the first thing you think about when planning a meal, but what exactly makes a protein “complete”? It all comes down to amino acids. “Amino acids are the building blocks of proteins, and some are non-essential. Those are ones that your body can synthesize within itself from recycling,” says Nicols. “And then there are essential amino acids. Essential means that you have to get those through your diet. Meat and animal-based proteins have all the amino acids, both essential and non-essential. That makes a complete protein.”

While Nicols says meat is one of the easiest (and some argue, the most delicious) ways to get protein, problems can arise when adults use it as their only protein source. “Once your body uses the protein that it needs to do its work, excess protein can’t be stored,” she says. “It’s difficult for your body to process. It’s hard on your digestive system and isn’t a very efficient energy source for your body. Excess protein that isn’t converted to energy can be stored as fat.”

While most plant-based foods don’t naturally meet the complete protein criteria, some superstar exceptions exist, including quinoa, soy products (like tofu and tempeh), and spirulina. These are fantastic options for anyone looking to incorporate complete plant proteins into their meals. “The beauty of protein sources from plants is that in addition to the protein, you’re also getting the fiber, the other nutrients, the enzymes, the cofactors in your body that help processes run. It’s very rare to hear of a protein deficiency,” Nicols says.

Everyone’s protein and calorie needs differ depending on age, activity level, and personal goals. A general rule of thumb for sedentary adults is 0.6 to 0.8 grams of protein per kilogram of body weight. However, the demand is often much higher for active workers like those on a construction site. Meeting those needs with plant-based foods is doable—just mix and match! Combining different plant-based foods allows you to create complete proteins without breaking a sweat. Think beans, rice, lentils, whole-grain bread, or a handful of nuts sprinkled over a salad. “As long as you’re eating a variety of foods and meeting your calorie needs, you’ll get all the protein your body requires,” says Nicols.

Top plant-based protein sources for construction workers

When powering through a tough day on the job, these plant-based protein sources pack a punch. They’re loaded with protein and extra perks like fiber, vitamins, and minerals to keep your body running at its best.

Popular options

• Lentils: A hearty and versatile staple, lentils are packed with protein and fiber, making them a great addition to soups, stews, and salads.
• Beans: From black beans to kidney beans, these are affordable and protein-rich, perfect for chili, burritos, or even a quick snack.
• Tofu and tempeh: Made from soybeans, these are plant-based protein superstars. Tofu is great for soaking up flavors in stir-fries, while tempeh offers a nutty taste and satisfying texture.
• Quinoa: This pseudo-grain is a complete protein containing all nine essential amino acids. Use it as a base for bowls or as a substitute for rice.

Lesser-known sources

• Ground walnuts: These add texture and protein to dishes like vegan chili or veggie burgers while also delivering healthy fats.
• Blackstrap molasses: Surprisingly high in iron and calcium, a spoonful of this rich syrup can be a nutritious addition to smoothies or baked goods.
• Dark leafy greens: Spinach, kale, and Swiss chard offer a surprising protein boost and essential nutrients like iron and calcium.

Nutritional perks

Plant-based protein sources don’t just fuel your muscles—they offer extra health benefits that meat can’t match. The fiber in lentils and beans helps with digestion and keeps you full longer, while the vitamins and minerals in leafy greens and quinoa support overall health. Plus, these foods are naturally low in saturated fat and high in antioxidants, making them an excellent choice for heart health and energy.

Incorporating these plant-based powerhouses into your meals isn’t just good for your body—it’s good for your wallet and the planet, too. Whether packing a thermos of lentil soup or grilling tofu skewers, these options prove that protein doesn’t always have to come from meat.

Tips for making plant-based proteins delicious

With the right approach, plant-based proteins can be as flavorful and satisfying as meat. The secret? Seasoning, sauces, and creative cooking methods turn simple ingredients into mouthwatering meals.

The power of seasoning and sauces

Spices and herbs are your best friends when making plant-based proteins shine. Think garlic, onion, cumin, paprika, and fresh herbs like cilantro or parsley. Try marinating tofu or tempeh in soy sauce, garlic, and ginger for extra flavor. Sauces can also elevate your meals—look for vinegar-based dressings, tahini sauces, or even homemade peanut sauce to add depth and richness. The trick is treating plant-based proteins like meat: season generously and cook carefully.

Practical advice for getting started

Transitioning to a plant-based diet doesn’t mean sacrificing strength or stamina. With a few simple steps, you can ease into the change and enjoy all the benefits without missing a beat—or the meat!

1. Start small

You don’t need to overhaul your entire diet overnight. Start with just one plant-based weekly meal, like a hearty lentil soup, a quinoa salad, or veggie stir-fry. You can build from there once you’ve mastered a few go-to recipes. The idea is to make small, sustainable changes that fit your lifestyle without feeling like a chore. 

2. Batch cook for busy days

Batch cooking is a lifesaver, especially if you have a packed schedule. Take a couple of hours on the weekend to prep meals like Carrie Nicols’ Easy Vegetarian Chili (recipe below). It’s packed with protein from lentils, beans, and tofu and freezes beautifully, making it perfect for grab-and-go lunches or quick dinners after a long day on the job site. Having ready-made, plant-based meals on hand makes it much easier to stick to your goals.

3. Watch out for junk food vegetarianism

Plant-based doesn’t always mean healthy. While processed options like plant-based burgers or nuggets can help ease the transition, relying on them too much can leave you missing out on key nutrients. Focus on whole, minimally processed foods like legumes, grains, nuts, and veggies to ensure you get the protein, fiber, and vitamins your body needs. Think of these convenience items as a stepping stone, not the foundation of your diet.

Bottom line

Meeting your protein needs with a plant-based diet is not only possible, it’s easier than you think. “You can get enough protein on a plant-based diet. Full stop,” says Nicols. Try swapping just one meal a week with a plant-based option and see how it fits into your routine. Over time, these small steps can lead to big changes in your energy levels, well-being, and even your grocery bill.

Have questions or comments about plant-based eating? Send them to carrienicolsnutrition@gmail.com and subscribe to our weekly newsletter for more health and wellness tips for construction professionals.