There may be a lot of protein in meat, but that doesn’t mean that it doesn’t exist anywhere else. In fact, vegans simply do what cows, pigs, sheep and chickens do; we go to the source – plants. Legumes (beans, peanuts, peas, lentils and soy), seitan and quinoa are the best sources of protein, and you’ll also find it in green vegetables (kale, broccoli, seaweed, peas and spinach), grains (brown rice, whole wheat bread and pasta, quinoa, bulgar) and nuts (brazils, peanuts, cashews, almonds, pistachios and walnuts).
It is worth noting that it is high-calorie and high-protein foods that give you that ‘full’ feeling. Simply removing animal products from a standard diet could leave you with mostly low-calorie foods such as salads, vegetables, and fruit. Eating only these foods could quickly leave you feeling hungry and weak. Some people make this mistake and then feel that being vegan is a challenge.
Many animal products are actually 50% fat. Removing these can drastically reduce your fat intake (especially saturated fat), which can be hugely beneficial, especially if you have high cholesterol. Make sure, however, that you are getting adequate plant fats in your diet – these are the good fats and essential for health. Sources of plant fats include nuts, seeds, avocado, and olives.