Protein in the Vegan Diet 

by Reed Mangels, PhD, RD

From Simply Vegan 5th Edition
Summary: It is easy for a vegan diet to meet recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.

Table 1: Sample Menus Showing How Easy It Is To Meet Protein Needs
Protein (grams)
Breakfast:	1 cup Oatmeal	6
	1 cup Soy Milk	7
	1 medium Bagel	10
Lunch:	2 slices Whole Wheat Bread	7
	1 cup Vegetarian Baked Beans	12
Dinner:	5 oz firm Tofu	12
	1 cup cooked Broccoli	4
	1 cup cooked Brown Rice	5
	2 Tbsp Almonds	4
Snack:	2 Tbsp Peanut Butter	8
	6 Crackers	2
TOTAL		77 grams
Protein Recommendation for Male Vegan		63 grams
[based on 0.9 gram of protein per kilogram body weight for 70 kilogram (154 pound) male]
Breakfast:	2 slices Whole Wheat Toast	7
	2 Tbsp Peanut Butter	8
Lunch:	6 oz Soy Yogurt	6
	2 Tbsp Almonds	4
	1 medium Baked Potato	3
Dinner:	1 cup cooked Lentils	18
	1 cup cooked Bulgur	6
Snack:	1 cup Soy Milk	7
TOTAL		59 grams
Protein Recommendation for Female Vegan		52 grams
[based on 0.9 gram of protein per kilogram body weight for 57.5 kilogram (126 pound) female]
Additional food should be added to these menus to provide adequate calories and to meet requirements for nutrients besides protein.

(quoted from http://www.vrg.org/nutrition/protein.php)