This past camp (May-June) we had a number of Vegan and Vegetarian campers. Being a staunch meat eater myself, I liked the challenge of offering suggestions on how to increase protein intake for a diet that does not include meat products. It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Fruits, sugars, fats, and alcohol do not provide much protein, so a diet based only on these foods would have a good chance of being too low in protein. However, not many vegans we know live on only bananas, hard candy, margarine, and beer.
Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight. I wanted to share what my research uncovered and give you more options to add a variety of protein sources to your nutrition.