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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.
Sources of Protein. Protein is derived from animal and plant sources. Animal sources include meat, poultry, eggs, fish and dairy products. These contain the nine essential amino acids and are classified as complete proteins. Plant sources include vegetables, beans, nuts and legumes. They lack the essential amino acids.