In most cases, protein equals meat, however, there protein can also be obtained in a vegan diet. “Since plant-based protein sources are so abundant, a protein deficiency in those following a vegetarian or vegan lifestyle is rare,” Hostler says.
“Plant-based protein sources typically contains more dietary fiber and less saturated fat compared to animal-based protein sources. It’s important to be aware, however, that vegetarians and vegans need to consume more protein than their meat-eating counterparts because plant-based protein has lower digestibility than animal protein.”
Delicious and healthy meals such as bean burritos, tofu, vegetable stir-fry, and lentil chili are protein-packed options. Legumes, whole grains, soy, nuts, and seeds, as well as dairy and eggs, are great choices, and Palinski-Wade advises consuming a variety of sources in order to ensure you’re getting all the essential amino acids that makeup protein.