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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.
For the protein your body needs to function properly, your best sources are plant-based foods like beans, legumes, and lentils. Although you can also get protein from animal sources, keep meat to a minimum. Then load up on foods like vegetables, fruits, and whole grains that arenât processed or loaded with chemicals. Finally, although your body needs fat, avoid trans-fats. Opt for monounsaturated fats like those from avocados and nuts, and include polyunsaturated fat sources like fatty fish, flaxseeds, and pumpkin seeds.