Healthy adult men and women over the age of 19 need 56 and 46g of protein a day respectively, according to the Centers for Disease Control and Prevention. Many foods contain protein and most Americans more than adequately meet their needs. Vegans, who do not eat any animal foods, can meet protein needs as long as they eat enough calories and a varied diet, according to the Vegetarian Resource Group.
Soy Foods
A complete protein provides the body with all of the essential amino acids. Soy is the only plant-based complete protein and a good source of protein for vegans. Soy comes in many forms making it easy for the vegan to add protein in variety of ways. A 3.5 oz. serving of cooked mature soy beans contains 16g of protein and can be added to salads and soups. A 3.5 oz. serving of green soybeans, or edamame, contains 12g of protein and makes a great snack. Tofu takes on the flavor of the foods and seasonings it is cooked with and can be scrambled with turmeric for a high protein breakfast or added to a stir fry. A 1/2 cup serving contains 9g of protein. Tempeh, a fermented soybean patty, contains 20g of protein in a 1/2 cup serving. Soy milk replaces cow's milk and contains 7g of protein per 8 oz. serving.
Legumes
Incomplete proteins lack one or more of the essential amino acids. All other plant foods, including legumes, do not provide all of the essential amino acids making them an incomplete protein. But as long as vegans eat a variety of plant foods throughout the day, they can adequately meet all of their amino acid needs, according to Medline Plus. In addition to being a good source of protein, legumes also provide fiber and iron. A 1/2 cup serving of lentils contains 9g of protein, 1/2 cup serving of chickpeas contains 6g of protein and a 1/2 cup serving of kidney beans contains 7g of protein. Legumes can be added to soups and salads or mixed with pasta and rice for added protein.
Nuts
Nuts are also a good source of protein for the vegan. Like legumes, nuts do not contain all of the essential amino acids and therefore considered an incomplete protein. In addition to providing protein, nuts also act as a source of fiber, monounsaturated and polyunsaturated fats. Regular consumption of nuts helps to lower blood cholesterol levels, according to MayoClinic.com. A 1/4 cup of almonds contains 8g of protein and 1/4 cup of cashews contains 5g of protein. Walnuts also act as a source of omega-3 fatty acids helping to keep blood vessels healthy and a 1/4 cup serving provides 7g of protein. Two tablespoons of peanut butter contains 8g of protein and is also a significant source of monounsaturated fats.
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