Varieties of Vegetable Protein
Peas / beans / lentils - a wide range of varieties are available in tins, fresh or dried.
Cashews / almonds / pecan nuts / pine nuts / brazil nuts / peanuts etc
Sunflower / pumpkin / poppy / linseeds (flax) / sesame etc
Wheat / barley / corn / buckwheat / millet / oats / quinoa / wild rice / brown rice etc
Available in many forms from chunks to granules and used as a meat.
Firm / silken / smoked etc. Made from soybean curd.
Soya / coconut / almond / rice / oat
Wheat and Soy Protein Products
Burgers / sausages / mince / patties etc Obtainable fresh / frozen / canned.
The Vegan Society Diet Plan:
2 to 4 servings of vegetables, plus 2 to 3 servings of vegetables from the 'green leafy' sub-group
6 to 10 servings of bread, pasta, rice and fortified cereals
2 to 3 servings of beans, pulses and protein foods
1 to 2 servings of nuts and seed
2 to 3 teaspoons of oils and fats
1 to 2 servings of fruits, plus 1 to 2 servings from the dried fruits sub-group
3 servings from the fortified non-dairy sub-group (such as soya milk)
8 glasses of water daily (more if very active)
Supplements (for adults)
Vitamin B12 - 2.4 micrograms daily
Vitamin D - 5 micrograms daily
Calcium - 600 milligrams daily
I take vitamins daily, but just the bare essentials not what you'd call supplements. I try to stick to a vegan diet heavy on fruit, vegetables, tofu, and other soy products. -Clint Eastwood