We have all heard the advice “eat a balanced diet,” but what does it mean in practice? The Healthy Plate Concept offers a simple guide: fill half of your plate with vegetables and fruits, a quarter with grains and starches, and the remaining quarter with proteins1. That protein can come from either animal or plant-based sources. Increasingly, plant-based proteins are being recognised as a smarter option, benefiting not just our health but also the planet.
Animal-based foods often come with hidden costs. Livestock production generates significant water resources and has been linked to chronic diseases. Plant-based foods, on the other hand, provide multiple health and environmental benefits.
Proteins are the body’s building blocks, made of smaller units called amino acids. Nine of these amino acids are considered ‘essential,’ which means our bodies can’t produce them and we must obtain them from food. Animal proteins are considered “complete proteins” because they contain all nine essential amino acids. While many plant-based foods, such as cereals and legumes, may lack one or two, a well-planned plant-based diet can still meet all our protein needs. Simply combining different plant foods provides the full set of amino acids. A bowl of rice and dhal, or peanut butter on whole-wheat bread, offers all the amino acids our body requires. In fact, some plant-based foods, such as soy, buckwheat, quinoa, and even the blue-green algae Spirulina, are naturally complete proteins on their own.
Dr. Gayan Thilakarathna from Rajarata University of Sri Lanka shared these insights during the webinar “Cultivating Planet-Friendly Food Concepts” on 30th July, organised by SLYCAN Trust Youth and Meatless Monday Sri Lanka. The session explored plant-powered nutrition, especially plant-based proteins, and explained how what we eat affects both our health and the environment.
One of the most exciting developments is the way food technology is advancing plant-based proteins. Seitan, made from wheat gluten, now forms the base of realistic meat alternatives. Microalgae can contain up to 80% protein, while single-cell proteins from microorganisms are being processed into powders and supplements. Biotechnology is even enabling the creation of plant-grown animal proteins–for example, lab-grown casein being used to make vegan cheese.
And then there’s the famous ‘Impossible Burger’2. Initially, soy alone could not replicate the taste of meat. The distinct flavours come from a compound called heme, found in animal blood. Through genetic engineering, researchers have discovered a way to produce heme from soy plants, giving soy-based burgers the same rich, meaty flavour as beef. This innovation shows how plant-based food is no longer just about salads-it’s about creating enjoyable, familiar, and sustainable eating experiences. Through our work at Meatless Monday Sri Lanka, we have developed 10 recipes that champion local plant-proteins that can be accessed here.
Of course, switching to plant proteins is not always easy. Some plant foods are harder to digest, may lack certain micronutrients like vitamin B12, or simply do not taste the same as meat. Social and cultural preferences, limited availability in restaurants, and higher costs can also pose challenges.
But solutions exist. Fermentation and soaking can reduce anti-nutrients, fortification can add missing vitamins, and better marketing can help normalise plant proteins in everyday diets. As Dr. Thilakarathna emphasised, schools, policymakers, and investors all have a role to play in making plant-based nutrition both accessible and appealing.
The session left participants with a clear message: “Our diet is our first medicine.” What we choose to eat matters, not just for our health but for the planet as well. Shifting towards plant-powered diets is not about eliminating the foods we love; it’s about balance, innovation, and making conscious choices.
The next time you build your plate, think: half plants, a quarter grains, and a quarter protein, with plants powering that protein as often as possible.
SLYCAN Trust Youth is a global initiative of SLYCAN Trust that aims to connect and empower youth to better engage in policy processes and action on climate change and sustainable development. The initiative focuses on building capacities and creating a platform for youth-led exchange, evidence mobilization, innovation, and strategic engagement across key thematic areas at all levels.
1. Powell, J. (2025, August 5). Healthy Eating Plate • The Nutrition Source. The Nutrition Source - Harvard Chan School. https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/
2. Impossible foods. (n.d.). Home Page | Impossible Foods. https://impossiblefoods.com/
We have all heard the advice “eat a balanced diet,” but what does it mean in practice? The Healthy Plate Concept offers a simple guide: fill half of your plate with vegetables and fruits, a quarter with grains and starches, and the remaining quarter with proteins1. That protein can come from either animal or plant-based sources. Increasingly, plant-based proteins are being recognised as a smarter option, benefiting not just our health but also the planet.
Animal-based foods often come with hidden costs. Livestock production generates significant water resources and has been linked to chronic diseases. Plant-based foods, on the other hand, provide multiple health and environmental benefits.
Proteins are the body’s building blocks, made of smaller units called amino acids. Nine of these amino acids are considered ‘essential,’ which means our bodies can’t produce them and we must obtain them from food. Animal proteins are considered “complete proteins” because they contain all nine essential amino acids. While many plant-based foods, such as cereals and legumes, may lack one or two, a well-planned plant-based diet can still meet all our protein needs. Simply combining different plant foods provides the full set of amino acids. A bowl of rice and dhal, or peanut butter on whole-wheat bread, offers all the amino acids our body requires. In fact, some plant-based foods, such as soy, buckwheat, quinoa, and even the blue-green algae Spirulina, are naturally complete proteins on their own.
Dr. Gayan Thilakarathna from Rajarata University of Sri Lanka shared these insights during the webinar “Cultivating Planet-Friendly Food Concepts” on 30th July, organised by SLYCAN Trust Youth and Meatless Monday Sri Lanka. The session explored plant-powered nutrition, especially plant-based proteins, and explained how what we eat affects both our health and the environment.
One of the most exciting developments is the way food technology is advancing plant-based proteins. Seitan, made from wheat gluten, now forms the base of realistic meat alternatives. Microalgae can contain up to 80% protein, while single-cell proteins from microorganisms are being processed into powders and supplements. Biotechnology is even enabling the creation of plant-grown animal proteins–for example, lab-grown casein being used to make vegan cheese.
And then there’s the famous ‘Impossible Burger’2. Initially, soy alone could not replicate the taste of meat. The distinct flavours come from a compound called heme, found in animal blood. Through genetic engineering, researchers have discovered a way to produce heme from soy plants, giving soy-based burgers the same rich, meaty flavour as beef. This innovation shows how plant-based food is no longer just about salads-it’s about creating enjoyable, familiar, and sustainable eating experiences. Through our work at Meatless Monday Sri Lanka, we have developed 10 recipes that champion local plant-proteins that can be accessed here.
Of course, switching to plant proteins is not always easy. Some plant foods are harder to digest, may lack certain micronutrients like vitamin B12, or simply do not taste the same as meat. Social and cultural preferences, limited availability in restaurants, and higher costs can also pose challenges.
But solutions exist. Fermentation and soaking can reduce anti-nutrients, fortification can add missing vitamins, and better marketing can help normalise plant proteins in everyday diets. As Dr. Thilakarathna emphasised, schools, policymakers, and investors all have a role to play in making plant-based nutrition both accessible and appealing.
The session left participants with a clear message: “Our diet is our first medicine.” What we choose to eat matters, not just for our health but for the planet as well. Shifting towards plant-powered diets is not about eliminating the foods we love; it’s about balance, innovation, and making conscious choices.
The next time you build your plate, think: half plants, a quarter grains, and a quarter protein, with plants powering that protein as often as possible.
SLYCAN Trust Youth is a global initiative of SLYCAN Trust that aims to connect and empower youth to better engage in policy processes and action on climate change and sustainable development. The initiative focuses on building capacities and creating a platform for youth-led exchange, evidence mobilization, innovation, and strategic engagement across key thematic areas at all levels.
