Some options include: lentils, soy products (soybeans or tofu), rice (wild, brown, or white), beans (kidney, garbanzo, navy, or black), oatmeal, nuts (peanuts, pistachios, almonds, cashews, walnuts), seeds (pumpkin and sunflower), even broccoli and brussels sprouts. What’s cool (at least to me), if you add these foods to your plate, there’s an added benefit of micronutrients and fiber, unlike the majority of traditional non-vegan protein sources.
Don’t get me wrong— you should be aware of your protein intake! I just want to make it clear there are tons of options out there. On the topic of deficiencies, it might be helpful to understand which micronutrients may be a concern. Here’s a list of key micronutrients, why they are important, and plant-based sources:
B-12: sources include fortified foods and supplements
Vitamin D: fortified foods or sunlight
Iodine: iodized salt or sea vegetables
Zinc: soy products, fortified breakfast cereals, pumpkin seeds, sunflower seeds, oatmeal, cashews, garbanzo beans, and whole grains
Calcium: kale, Chinese cabbage, turnip greens, bok choy, fortified plant milks, almonds, and tahini
N-3 fatty acids: