Europe places plant-based food at the heart of its nutrition proposals.

Plant Proteins: Quality and Quantity

Demonstrated nutritional equivalence

One of the main concerns regarding reducing meat consumption is protein intake. This is legitimate, but scientific data is reassuring.

Plant proteins, when properly combined, provide all the essential amino acids that our body needs. ANSES confirms that with up to 50% plant proteins in the diet, there is no risk of deficiency, even without paying attention to combinations.

To go beyond, the principle is simple: legumes + grains = complete proteins. A lentil dhal with rice, hummus with bread, red beans with corn... These traditional combinations from many cultures provide all the essential amino acids.

The best sources of plant-based proteins

Here are the foods that will easily help you meet your plant-based protein needs:

Legumes (champions in all categories)

• Red, green, or brown lentils: 25g of protein/100g (dry)
• Azuki beans : excellent digestibility and rich in protein, highly appreciated in vegetarian and vegan diets
• Chickpeas: 20g of protein/100g (dry)
• Black, red, white beans: 21-23g of protein/100g (dry)
• Edamame (soybeans): 11g of protein/100g (cooked)

Seeds and oilseeds

• Hemp seeds: 25g of protein/100g (and complete proteins)
• Pumpkin seeds: 30g of protein/100g
• Almonds: 21g of protein/100g

• Sunflower seeds: 21g of protein/100g

Whole grains

• Quinoa: 14g of protein/100g (dry) - and complete proteins
• Oats: 17g of protein/100g
• Buckwheat: 13g of protein/100g - and complete proteins
• Spelt: 15g of protein/100g

Superfoods to facilitate dietary transition

Spirulina: the champion of plant-based proteins

The organic spirulina powder is undoubtedly the most complete superfood to support a transition to a plant-based diet. With 60 to 70% complete proteins, it far surpasses all animal sources.

But that's not all. Spirulina also provides:

• Highly bioavailable iron (the bioavailability of iron from spirulina is comparable to that of iron provided by meat according to our sources)
• Powerful antioxidants, including phycocyanin (5695 mg per 100g of fresh spirulina)
• Essential B group vitamins
• Essential fatty acids

To learn more about the quality of this superfood, I invite you to read our article: Spirulina and microcystins: check the quality !

Sprouted seeds: the ultimate living food

Germination is a truly magical process. By sprouting seeds, you increase their vitamin content by 3 to 10 times, enhance the bioavailability of minerals, and pre-digest proteins and carbohydrates. The sprouted seeds (alfalfa, lentils, mung beans, sunflower) are living foods par excellence.

At Biovie, we have been working for years with our supplier Géo Bavicchi, an Italian company founded in 1896, which guarantees a germination rate of over 95%. It is this quality that makes all the difference for successfully growing your sprouted seeds at home.

To discover all the benefits of these little nutritional powerhouses, check out our full article: What are the benefits of sprouted seeds ?

Chlorella: The Detox Ally

The organic chlorella is particularly interesting for supporting the dietary transition. This freshwater microalga helps eliminate toxins thanks to its lysed cell wall and provides a complete nutritional profile: proteins, chlorophyll, vitamins, and minerals.

It is often recommended as a complement to spirulina for optimal synergistic action.

Organic legumes: the foundation of plant-based nutrition

The azuki bean, red lentils, chickpeas... These legumes are the foundation of a balanced plant-based diet. Rich in proteins, fibers, and minerals, they can be cooked in a thousand ways.

Azuki is particularly appreciated in vegetarian and vegan diets because it is very digestible, in addition to being rich in protein. Once sprouted, its taste is similar to that of white beans. You can easily sprout it in a Easygreen sprouter.

Take action: practical first steps, transition

The rule of 2-3 days without meat per week

The transition to a 60-75% plant-based diet does not happen overnight. And that's perfectly fine. A gradual approach is the most sustainable. We have always advocated for discovery, substitution, and joy instead of deprivation and exclusion. Do not remove but include, include, and substitute. The less healthy foods will naturally leave your table in the medium term without you even noticing.

My recommendation: start slowly with just 2-3 days without meat per week. No stress, no deprivation, just an exploration of new flavors and new recipes.

• Monday: A red lentil dhal with coconut milk and spices
• Wednesday: A complete salad with quinoa, chickpeas, crunchy vegetables, and sprouted seeds
• Friday: A Buddha bowl with brown rice, marinated tofu, roasted vegetables, and tahini sauce

In a few weeks, you will have developed a repertoire of delicious plant-based recipes. And naturally, the proportion of plant-based foods in your diet will increase effortlessly.

Everyday protein alternatives

Here is how to practically replace meat in your usual meals:

• Ground beef → Lentil or black bean patties
• Chicken in salads → Roasted chickpeas or crispy tofu
• Bacon bits → Sliced smoked tempeh
• The meat of the Bolognese → Green lentils or textured soy protein
• Shrimps → Shiitake mushrooms or hearts of palm

The idea is not to exactly replicate the taste of meat, but to discover new flavors that are just as satisfying. With Aurélie, we have been exploring these alternatives for years, and honestly, we don't feel like we're missing anything.

Living food: going further

For those who wish to optimize the benefits of this transition, living food represents the next step. The principle is simple: consume a significant portion of raw or minimally processed foods, which retain their enzymes and vitality.

Sprouted seeds are the archetype of living food. By sprouting seeds at home with a sprouter like theEasygreen Sol (manufactured by us in France), you get fresh, ultra-nutritious, and economical food. It's food autonomy at your fingertips.

The main advantage of the Easygreen Sol: no need to pre-soak the seeds, no daily rinsing. You can leave for 3 to 4 days and find your seeds perfectly sprouted upon your return. Additionally, its eco-friendly design with bio-based materials ensures it has a very low environmental impact.

To discover all types of sprouters and choose the one that suits you, check out our complete guide: What is the best sprouter for sprouting seeds ?

Since 2007, at Biovie, we have been supporting this transition towards living food. The current European recommendations confirm what we have advocated from the beginning: the future of our diet is plant-based, living, and flavorful.

Frequently Asked Questions

What amount of plant-based protein do European authorities recommend ?

Netherlands recommends that 60% of daily protein intake should come from plant-based sources (compared to the current 40%). Germany goes further with at least 75% of the diet being plant-based. These recommendations are based on decades of nutritional research and now also incorporate environmental impact. The sprouted seeds and the organic spirulina are excellent sources for achieving these objectives.

What is the maximum amount of red meat recommended per week ?

European recommendations converge towards a maximum of 300-350g of red meat per week. Germany recommends 300g (including fish), Norway 350g, and Belgium 300g. Processed meat (cold cuts) should be almost eliminated according to the Belgian Superior Health Council (30g/week maximum).

Why are European governments recommending eating more plant-based foods ?

For two major reasons: health and the environment. Studies show a reduction of 32 to 44% in cardiovascular diseases with a more plant-based diet. Furthermore, livestock farming accounts for 14.5% of global greenhouse gas emissions according to the FAO, and a beef-based meal emits 19 times more CO2 than a vegan meal.

Is it possible to get enough protein with a plant-based diet ?

Yes, provided that the sources are varied. The combination of legumes and cereals provides all the essential amino acids. ANSES confirms that with up to 50% plant proteins, the balance of amino acids is satisfactory without any particular combination. Sprouted seeds, the spirulina and legumes such as the azuki bean are excellent sources.

What are the risks of deficiencies if one eats less meat ?

The main points of concern primarily involve vitamin B12 (supplementation necessary for 100% plant-based diets), iron (improve absorption with vitamin C), omega-3, and vitamin D. For flexitarian diets (60-75% plant-based), these risks are minimal with a varied diet that includes live foods and superfoods like algae.

What is the flexitarian diet recommended by institutions ?

Flexitarianism is a semi-vegetarian diet that reduces meat consumption without completely eliminating it. European recommendations are similar: eat plant-based most of the time (60-75%) while maintaining small amounts of quality animal products. According to nutritionists, this is the most realistic approach for most people.

Where to start to incorporate more plant-based foods into your diet ?

Start with 2-3 days a week without meat, replacing animal proteins with legumes, sprouted seeds, or superfoods like spirulina. Gradually increase the proportion of plant-based foods in your meals. The organic sprouting seeds and the legumes available in our organic bulk food section allow for the easy preparation of meals rich in bioavailable plant-based proteins.

How to easily germinate your seeds at home ?

The germination of seeds is very simple with the right equipment. A Easygreen automatic sprouter facilitates all the steps: soaking, rinsing, and watering. For beginners, our guide The best seeds for sprouting will help you choose your first varieties.