How can vegetarians and vegans get enough protein?
Vegetarians and vegans can get enough protein, but they usually need more deliberate planning. Useful staples include Greek yogurt, cottage cheese, eggs, tofu, tempeh, edamame, seitan, soy milk, lentils, beans, textured vegetable protein, pea or soy protein powder, and higher-protein meat alternatives.
Plant proteins are often less protein-dense or lower in one or more essential amino acids than animal proteins, so variety and total intake matter. You do not need to combine every amino acid at every meal, but repeated low-protein meals make body-composition goals more difficult.
For vegans, also pay attention to nutrients that are easier to miss: vitamin B12, iron, zinc, iodine, calcium, vitamin D, and omega-3 intake.