(BPT) - You don't have to go vegan to get the benefits of plant-based protein. Here's how to sneak more into your routine - without overhauling your diet.

Forget food fads and restrictive rules. Today's wellness movement is all about adding the right things in - especially when it comes to protein. Whether you're a weekday vegetarian, a smoothie lover, or just trying to incorporate more plant protein in your diet, one thing is clear: Plant-based nutrition is a staple, not a trend.

It might be surprising but data from researchers at Abbott and The Ohio State University found that more than 1 in 3 of adults over 50 years old are not getting the daily recommended amount of protein they need. Plant proteins are a great place to start.

Why the plant-based boom?

More than 70 million U.S. households now identify as flexitarian, meaning they're cutting back on meat and dairy and increasing plant-based meals and foods. Their reasons? Health, sustainability and energy. Increasingly, people are turning to plant-based protein to help them feel strong, stay active and support long-term wellness. In fact, 96% of people buying plant-based drinks aren't vegan or vegetarian.

5 easy ways to add more plant-based protein to your day

1. Add it to overnight oats

Overnight oats are back and better than ever. Mix rolled oats with an Ensure Plant-Based Protein shake, chia seeds and cinnamon. Let it sit overnight in the fridge for a revamped grab-and-go breakfast option. One Ensure Plant-Based Protein shake offers 20 grams of plant-based protein, 25 essential vitamins and minerals, and 5 grams of fiber.

2. Swap croutons for roasted chickpeas

Top your salads with crunchy roasted chickpeas instead of croutons. They add texture, flavor and a solid dose of protein and fiber.

3. Turn soup into a superfood

Stir pureed white beans or lentils into soups and stews for a creamy texture and extra protein.

4. Make a dense bean salad

Swap in beans like chickpeas, black beans and great Northern beans for leafy greens to make a hearty salad that's packed with fiber and protein. The best part? Dense bean salads can marinate in dressing and soak up flavors, giving them a longer fridge life and making them perfect for meal prepping and enjoying as leftovers.

5. Use quinoa as a base for bowls

Swap rice for quinoa in grain bowls. It's a complete protein and pairs well with roasted veggies, beans and tahini dressing for a satisfying, balanced meal.

You don't need to overhaul your diet to reap the benefits of plant-based eating. Small, smart swaps can help you feel stronger, more energized and more in control of your health - one bite (or sip) at a time. Visit Ensure.com to learn more about the importance of protein.