Contrary to the assumptions made, Vegans have enough protein sources that can be added to their plant based diet. Shattering these common beliefs are green leafy vegetables that offer loads of protein. Vegetables like Kale, spinach and broccoli are the big winners in this category as they have between 2 to 4 grams proteins per serving depending on the size of the meal. There are chard, Brussels sprouts too that fill the stomach fast, are low on calories and provide tons of fibre to help better absorb other nutrients. It’s always better to eat the plant sourced protein raw.
There are nuts like Peanuts, Walnuts, Almonds, Cashews, Macadamia nuts, Chia seeds, in addition to various protein bars, that offer humongous benefits to a vegan diet. They not only have protein but are also loaded great healthy fats that body needs. Then there are lentils which are extremely easy to prepare and are very filling. They can be mixed with veggies and can be made into wonderful stews and soups or can be had boiled/ steamed/ stir fried or placed inside sandwiches.
Eating more vegetables doesn’t mean vegans don’t need to take supplements. They should take supplements if needed. So is the case with someone who regularly consumes a lot of meat, processed carbs and dairy with minimal vegetables. There are chances that even they are probably deficient in other vitamins. The thing to remember is if the diet is packed with veggies, the diet is better than people eating burgers and dollar store ramen every day in the name of consuming protein.
Consult a licensed nutritionist when making major dietary changes, including going vegan. They can give a proper diet covering all the essentials needed in a diet according to the food preferences.