The only foods that you eat on a vegan, or strict vegetarian, diet are plant-based foods, so you do not eat animal-based proteins such as meat, fish, poultry, eggs or dairy products. A benefit of a vegan diet is that it can be lower in saturated fat and cholesterol. To make sure you get enough of the right kinds of protein, eat a variety of plant-based protein sources.
Soy Products
The protein in soy products is high-quality because it provides each of the amino acids that you need for good health. Tofu provides about 10 g per 1/2 cup, tofu yogurt provides about 9 g per cup and soy milk provides about 7 g per cup. Soy products are healthy alternatives to fatty meat, since soy is lower in saturated fat, and it is cholesterol-free. Each ounce of soy product is worth 1 oz.-equivalent of protein foods in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Beans and Lentils
Beans and lentils are high in protein, with up to 18 g in 1 cup of cooked lentils. Kidney beans, garbanzo beans and baked beans each have 13 to 14 g protein per cup, according to Iowa State University Extension. A quarter-cup of cooked beans or lentils counts as 1 oz.-equivalent from the protein foods groups in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. If you are on a 2,000-calorie diet, you should have at least 2 cups per week of beans or lentils, which also count toward your vegetable servings.
Nuts and Peanuts
Nuts, seeds and peanuts are vegan sources of incomplete protein. Each 1-oz. serving of peanuts, hazelnuts, walnuts, cashews, sunflower seeds and almonds provides about 4 to 7 g protein, according to Iowa State University Extension. Each ounce of nuts counts as 1 oz.-equivalent from the protein foods group in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services, and someone on a 2,000-calorie diet should have 4 oz. per week of nuts, seeds or soy products.
Grains and Vegetables
You can eat grains and vegetables together with beans or nuts to form complete proteins with each of the essential amino acids. A cup of pasta has 5 g protein, and two slices of bread provide about 6 g, according to Iowa State University Extension. Cooked yellow corn has 3 g, Brussels sprouts have 2 g and broccoli has 2 g in a 1/2-cup serving. Whole grains and vegetables also provide vitamins, minerals and dietary fiber.
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