This nutrient is extremely easy to come across. If you are eating the correct RDA of total calories each day, then it is virtually impossible to be short of protein. Deficiency of protein is incredibly rare in modern society, and basically only affects people who are starving for whatever reason. It's not a concern for those who are eating a normal amount. The world health organization recommends between 5-10% of your daily calories to come from protein. So many common plant-based foods are in excess of that, many fall within that range, and only a few things like fruit fall slightly beneath. This really is not a concern for anybody.

"Plant protein can meet requirements when a variety of plant foods is consumed and energy needs are met. Research indicates that an assortment of plant foods eaten over the course of a day can provide all essential amino acids and ensure adequate nitrogen retention and use in healthy adults, thus complementary proteins do not need to be consumed at the same meal."

Protein is important for maintaining muscle and bone mass, for keeping the immune system strong, and to prevent fatigue.

People not familiar with vegan nutrition often assume it is terribly hard to get enough protein on a vegan diet, and that's if they even think there is any protein in plant foods at all (how they think vegans survive is an interesting question, though many of them probably don't think we do). On the other hand, once "educated", most vegans have the diametrically opposite view, considering it impossible for someone not to get enough protein on a vegan diet.

The truth lies somewhere in the middle. It is easy to get enough protein on a vegan diet if you eat multiple servings of high-lysine foods (legumes, seitan, amaranth, quinoa, pistachios, and pumpkin seeds) each day. But there are many vegans who are probably not eating enough high-lysine foods.

Legumes include soybeans and their products (tempeh, tofu, soy milk, soy meats, etc.), beans (garbanzo, kidney, pinto, etc.) and their products (falafel, hummus, refried, etc.), peas (green, split, black-eyed, etc.), lentils, and peanuts.

Vegans who do not eat enough calories to maintain their weight also need to pay special attention to making sure they are getting enough protein.