How do you get enough protein on a vegan diet?

Protein - Questions and Answers ABOUT FOODS AND CANCER PREVENTION AND SURVIVAL

QUESTION: How do you get enough protein on a vegan diet?

ANSWER: That is very easy. Here’s what you need to know: Protein is used
for the building, maintenance, and repair of tissues in the body. Amino
acids, the building blocks of protein, are synthesized by the body or
ingested from food. There are nine essential amino acids that cannot be
produced by the body and must be obtained from the diet. A variety of
grains, legumes, and vegetables easily provides all of the essential amino
acids our bodies require. It was once thought that various plant foods had
to be eaten in specific combinations to get their full protein value. We
now know that intentional food combining is not necessary. When the
diet contains a variety of grains, legumes, and vegetables, protein needs
are easily met.

On average, North Americans consume about double the amount of
protein they actually need. Because North Americans tend to rely on animal
products, they get a significant amount of saturated fat and cholesterol
along with their protein. The recommended daily intake of protein for the
average, sedentary adult is only about one-third of a gram (0.36 gram to be
exact) of protein per pound of body weight. For those using metric weights,
this is 0.8 gram per kilogram of body weight.

To calculate your recommended amount, simply multiply your
weight (in pounds) by 0.36. This value has a large margin of safety, and
the body’s true need is actually lower for most people. Protein needs are
somewhat higher for women who are pregnant or breastfeeding compared
to other women. Needs are also higher for very active persons. As
these groups require additional calories, increased protein needs can easily
be met simply through larger intake of food. Extra servings of
legumes, tofu, meat alternatives, or other plant-based sources of concentrated
protein can easily meet needs that go beyond the recommendation
for sedentary adults.