Protein sources beyond meat: a local guide

Brussels dietitians are fielding more questions about plant-based protein than at any point in the past decade. The shift is measurable: according to the Belgian Health Interview Survey last updated in 2024, roughly 12 percent of adults in the Brussels-Capital Region now describe themselves as flexitarian, a jump of four percentage points since 2020. Meat consumption per capita in Belgium dropped to 71 kilograms in 2025, its lowest recorded figure, according to figures from Febev, the Belgian meat industry federation.

The timing matters for a specific reason. Hormonal health has crept back into public conversation across Europe — debates about testosterone supplementation, HRT protocols and the role of dietary protein in supporting endocrine function have moved well beyond specialist clinics. Protein is no longer just a gym-locker-room obsession. It sits at the centre of conversations about sleep, mood, skin and energy. The World Health Organization recommends 0.8 grams of protein per kilogram of body weight daily for sedentary adults, rising to 1.2 to 1.6 grams for active individuals. For a 70-kilogram person cycling to work along the Canal de Charleroi, that is somewhere between 84 and 112 grams a day — a target easily reached without a single piece of chicken breast.

Where to shop and what to buy

The Marché du Midi, which runs every Sunday morning along the Rue du Midi in the area straddling Saint-Gilles and Anderlecht, is the most practical starting point. Vendors there typically sell dried chickpeas at around €1.80 per kilogram and green lentils at €2.10 per kilogram — both cheaper per gram of protein than most supermarket mince. A 100-gram serving of dried green lentils delivers roughly 25 grams of protein once cooked down to a 250-gram portion. Turkish and North African traders at the Midi market also stock dried fava beans, a staple that remains underused in Belgian kitchens despite a protein profile that rivals black beans.

For something more processed but genuinely high-quality, Färm — the organic grocery cooperative with branches on Chaussée d'Ixelles and Rue Lesbroussart in Ixelles — stocks a rotating selection of Belgian-made tempeh. Tempeh, a fermented soybean product, runs about €4.50 for a 200-gram block and delivers approximately 40 grams of protein per block. The fermentation process also improves gut absorption of zinc and iron, which matters particularly for anyone dropping meat from their diet for the first time. Färm staff can point customers toward local producers; at least two small-batch tempeh operations based in the Brussels metropolitan area now supply the cooperative directly.

Greek yoghurt deserves a place in the conversation. Rob supermarkets across the city stock full-fat Greek yoghurt at €2.30 to €2.90 for 500 grams, which provides around 45 grams of protein per tub. Eggs remain among the most complete protein sources available anywhere: a half-dozen free-range eggs from a Marché de Flagey trader on Saturday mornings in Ixelles typically costs €2.80 and yields roughly 42 grams of high-bioavailability protein. Edamame — young soybeans sold frozen in most Delhaize and Colruyt branches — costs about €2.50 for 400 grams and delivers 22 grams of protein per serving.

Making it work day to day

The practical challenge is not finding these foods; Brussels stocks them well. The challenge is habit. Nutritionists at the Centre de Santé des Marolles on Rue Haute — a community health centre serving one of the city's most economically mixed neighbourhoods — have run cooking workshops since January 2026 specifically targeting affordable plant protein. Their model is simple: build one meal per day around a legume, one around eggs or dairy, and treat meat as optional rather than central.

Seitan, made from wheat gluten, deserves a mention for anyone comfortable with gluten. Sold at Biocoop on Chaussée de Waterloo in Uccle for around €3.80 per 250 grams, it packs roughly 75 grams of protein per 200-gram serving — higher than most cuts of beef on a gram-for-gram basis.

The bottom line is straightforward. A weekly shop at the Midi market or Färm, combined with a freezer drawer of edamame and a couple of egg-based meals, can cover protein needs without compromising on budget, flavour or the kind of metabolic support that keeps a busy Brussels schedule functional. For personalised guidance, a consultation with a registered diëtist — many operate in Brussels for between €50 and €80 per session, with partial reimbursement available through some mutualités — is worth the investment.