Myth Two: Vegans don't get enough protein
Vegans get protein from the same source as the animals meat eaters chow down. Yup, plants!
Sources of protein for vegans
Meat eaters usually take in way more protein than they actually need. Protein requirements for the average adult are lower than people think. Just eat a varied diet that includes:
broccoli - 2.6 grams of protein per cup lentils - 18 grams of protein and an incredible 16 grams of fiber
walnuts - 3 grams per 1/4 cup
quinoa - 8 grams of protein per cup (cooked)
Tempeh - 30 grams per cup serving
tofu - 8 grams for one piece of tofu spirulina - It’s 60 to 70 percent protein spinach - 1 gram of protein per cup (raw)
sprouted grains (like bread, buns, and wraps)- 7 to 10 grams per serving
Edamame (soybean still in the pod) 16.9 grams per serving - one cup
chia seeds - 5 grams of protein per 1-ounce serving and more omega-3 fatty acids than flax seeds.
Seitan (derived from the protein portion of wheat) - 21 grams of protein per 3/4 cup
nuts and nut butter, 37g per cup
More sources: soy protein, almond milk, green peas, beans, pulses etc.
Furthur reading - The Vegan Society sources of protein