Vegan Proteins Are Abundant!

Your body uses protein for your muscles, bones, and other parts of your body, and the amount of protein needed changes with your age.  According to the Institute of Medicine you should get between 10% and 35% of your daily calories from protein, not more or less.
--- Babies need around 10 grams of protein per day
--- Children need around 19 to 34 grams of protein per day
--- Teenagers need around 46 to 52 grams of protein per day
--- Adult males need around 56 grams of protein per day
--- Adult women need around 46 grams of protein per day, but around 71 grams a day if pregnant or breastfeeding.

There is a myth that suggests without meat in your diet you do not get enough protein.  This is false as long as you eat a protein-rich diet.  Anyone who claims your body requires meat for protein knows very little about nutrition.  Many vegetables, legumes, nuts, grains and even some fruits contain large amounts of protein.  Meat is not at all, not even a single bit necessary for protein.  Let's look at some protein-rich foods in a vegan diet (these are just a handful.  There are many many more):

Beans
14-20 grams of protein per cup
They are also rich in protein and nutrients that benefit your heart, brain and muscles.  They digest slowly, helping you feel fuller longer.

Lentils
18 grams of protein per cup
One cup has the protein of approximately three eggs, with less than one gram of fat. Their high fiber content makes them extremely satiating, and studies have shown that they speed fat loss. Spanish researchers found that people whose diets included four weekly servings of legumes lost more weight and improved their cholesterol more than people who didn’t.

Chickpeas
14.6 grams of protein per cup

Banza Pasta
14 grams of protein for 2 ounces
This pasta is made with chickpeas.  It has double the protein and half the carbs of traditional noodles along with 8 grams of fiber and 30% of your iron RDA per serving.

Shelled Pumpkin Seeds
9 grams of protein per ounce
They contain energy-boosting magnesium, phosphorus and zinc.

Peas 
8 grams of protein per cup
They also contain nearly all of your daily value of vitamin C in a one cup.  They will assist with your immune system.

Quinoa
8 grams of protein per cup

Peanut Butter
7 grams of protein per 2 Tablespoons (3.5 grams of protein per Tablespoon)
It is best to make your own peanut butter and limit the amount of sugar, but healthy natural brands of peanut butter are also available in stores.

Almonds
6 grams of protein per ounce

Sun-Dried Tomatoes
6 grams of protein per cup

Tomatoes are loaded with lycopene, an antioxidant which studies show can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, and reduce your chances of developing coronary artery disease. They’re also rich in fiber and contain ¾ of your RDA of potassium, which is essential for heart health and tissue repair.

Spinach
5 grams of protein per cup

Cashews
5 grams of protein per ounce
These are also a good source of magnesium which helps your body relieve constipation, boosts the immune system and supports cognitive function—and biotin, which helps keep your hair and nails healthy.

Artichoke
4.2 grams of protein per medium-sized vegetable

Guava
4.2 grams of protein per cup
It also contains 9 grams of fiber, only 112 calories, and 600% of your DV of Vitamin C per cup — the equivalent of more than seven medium oranges

Hummus 
1.1 grams of protein per Tablespoon

Vegan Protein Powder
Most vegan protein powders are exceedingly healthy and many of them are used as a meal replacement.  The amount of protein varies in these powders.  Make sure to check the ingredient lists before trying a vegan protein powder to assure it contains the right amount of protein without excess sugars or junk.