Vegans eating a varied diet do not need to pay special attention to meeting their dietary needs for protein, according to the American Dietetic Association. You may need to worry, however, if you eat fewer calories than your body requires or if a large percentage of your calories comes from refined flours or junk foods. To determine how many grams of protein you need per day, multiply your body weight in pounds by 0.36.
Soy
Soy products such as tofu, tempeh, edamame, soy milk and soy yogurt are all rich in protein. Milk and yogurt made from soy can be used in place of their dairy counterparts to supply a similar amount of protein. Edamame--fresh, whole soybeans--make a great snack or side dish. Boil whole pods in salted water and eat as is, or make a salad from the shelled beans. Use tofu and tempeh in place of meat in stir fries, sloppy joes, chili, tomato sauce, sandwich fillings and other recipes for a high-protein meal. For a snack, try tofu jerky or dried soy nuts.
Beans
Beans are a primary protein source for people all over the world. Look for fava, lima, kidney, pinto, mung, adzuki, chickpeas, black-eyed peas and lentils. Because beans come in a wide variety of sizes, tastes and textures, they can be used to make a large number of different dishes. Toss them into salads; blend them into a dip or sandwich spread; make them into stew, soup or chili; sauté them with vegetables; and serve with grains. To get more creative with beans, explore the cuisines of Italy, Egypt, Spain, Morocco, Mexico, India, Ethiopia and China.
Nuts
Nuts and seeds supply protein as well as healthy fats. Visit a natural food store for the widest selection of nut butters or to purchase nuts in bulk at a cheaper price. Choose from pecans, cashews, almonds, pine nuts, pumpkin seeds, walnuts, Brazil nuts, sesame seeds, flaxseeds and hazelnuts. Experiment with nut-based recipes such as pesto, African peanut stew, Mexican green mole sauce and muhammara, a Turkish walnut and red pepper spread. If you are counting calories, be sure to stick to portion sizes; nuts and seeds contain close to 200 calories per 1/4-cup serving. The serving size for nut butters is 2 tablespoons.
Grains
Whole grains provide a significant amount of protein as well as fiber and healthy carbohydrates. Your best choices for grain protein are amaranth and quinoa. Unlike other grains, these increasingly available South American crops supply a complete protein containing all nine essential amino acids. Other excellent choices include barley, oats and buckwheat. Whole-grain wheat, millet, rice and corn also can help you meet your daily protein needs.
Veggie Burgers
Most store-bought veggie burgers provide 8 to 12 g of protein per patty. Serve these burgers on high-protein, whole-grain buns to further boost the protein content of your meal.
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