Vegans eschew all animal products – a main source of protein. But it's still possible to get the USDA recommended amount with these tasty alternatives.
: Never change your diet without first consulting your physician.
Step 1: Add beans Add cooked beans -- such as kidney, lima, or navy -- or lentils in place of meat in soups, stews, casseroles, and chili. You can also make bean burgers and lentil burgers for a hearty meal.
TIP: Hummus, made with chickpeas and tahini, is a delicious high-protein spread.
Step 2: Try soy Try soy and grain-based protein products like veggie burgers, veggie hotdogs, and veggie sausages.
Step 3: Incorporate meat substitutes Incorporate other meat substitutes into your diet, including bulgar wheat, seitan -- a wheat gluten -- tempeh, which is cultured soybeans, quinoa, and tofu.
Step 4: Substitute dairy Substitute dairy in recipes with soy milk, soy cheese, and soy yogurt.
TIP: You can make delicious dishes like vegetable lasagne and veggie pizza with soy cheese.
Step 5: Go nuts Go nuts! Eating nuts and delicious nut butters daily is a great source of protein for vegans.
Step 6: Don't forget the veggies Remember that most vegetables contain some protein, and often a great deal. Some that are particularly high in protein include artichokes, beets, broccoli, peas, potatoes, and spinach.
FACT: Nine of the essential common amino acids humans require are made in the body; the other nine come from protein in our diet.