Welcome! I have some of the same questions as you, so I'm anxious to hear from more veteran vegans. I almost never reach my protein goal, even though I include protein sources in my diet. I also take a B12 supplement - don't think it hurts.

Not sure how you will like this answer but:
I (a vegan for 6 years) do not make an attempt to watch my protein intake. Protein is in practically EVERYTHING. And many vegetables have a protein percentage near or higher than 30% (ex: http://myjuicecleanse.com/juicing-for-health/calculating-vegetable-proteins/).
If you eat the basics of a vegan diet (vegetables and fruits) then you will be fine. If you depend on rice, pastas, and other carbs to fill your diet...well..dont do that. They are yummy but try not to eat a lot of them. DEFINITELY dont depend on them. I hardly ever eat tofu or seitan either (maybe once ever two months? Its just a pain to prepare lol)
You have to REALLY try to be protein deficient. You will be eating a TON of vegetables. I can blow through a couple of those Fresh Express bags for lunch alone. So branch out and try new ones as often as you can.
If you are TRULY TRULY freaking out then add protein powder (theres more than just Hemp) to smoothies, when baking, to drinks, ect and eat some beans and nuts

Example of an average day for me:
Wake up and make a smoothie (1-2 cups of fruit of choice plus half a banana, some nut milk) Add protein powder here if you like. This is breakfast.
Snack 1: Fruit (maybe some apple and peanut butter or a frozen banana puree with peanut butter or some other fruit. It ends up tasting like ice cream!!!)
Lunch: Either a 4 or so cups of salad or a giant mounded plate of a vegetable I bought on sale that week. (toss some beans in here if you like)
Dinner: Either left overs from lunch or maybe I'll make myself a stir fry? (toss some beans in here if you like)
Snack two: More fruit.

Oh, doubled-checked on a couple of examples that were in my head from eating lately:

1/3cup of Westsoy seitan strips (wheat gluten protein "meat") is 21g protein.

1 cup black beans is 15g protein

Comparing chicken breast to vegan protein powders is really apples and oranges. Most animal-based protein powders are about 15-25g protein per scoop, most vegan protein powders are about 15-25g per scoop. There are exceptions to each of these, of course, but that's the norm.

All good advice that has been given. Like said before, most foods have some protein- so it all adds up. If you want something with a big dose of protein- a protein powder (make sure not to do whey powder as it is a milk product), tofu, tempeh (yum!), seitan, beans, nuts. There are also lots of meat substitute products out there like veggie burgers, crumbles (like ground beef), etc. These are processed, so you may want to stay away from these since you are shooting for eating whole foods. You can though make your own- I LOVE homemade lentil burgers!
If you like to cook, I would suggest checking out a few vegan recipe websites or investing in a couple vegan cookbooks. It will really open up your options.

My suggestion is to start by watching the documentary "Forks over Knives". The amount of information in it as to the benefits of going vegan leave no doubt in your mind that it is life-changing. That's how I started- and I've never looked back as the differences I am experiencing in being vegan have been amazing. Once I made the decision to change- I started reading everything I could on the subject- online and from the library. From there- you begin to find your way and find the foods that appeal to you. And if you use MFP to record what you're eating- you'll get a handle on the percentages of your proteins, carbs, etc, It has been so rewarding- food tastes better and I feel better about knowing I'm improving my health.

Forks Over Knives has a cookbook too!

I agree that most every food you have has protein in it. Skeptics (non-vegan people) will be the firs to ask you, "Where do you get your protien from?" and I reply in all the foods I eat.

I actually supplement with a protein powder (Garden of Live Raw Vegan Protein Powder). But by no means do you have to do this. I just prefer to do it and like the taste of it.

I went 100% vegan in one day. There are times when I miss certain foods but then that's when I get creative in the kitchen and find a way to make them vegan....like Queso dip, lasagna, mac n cheese, alfredo, nachos, muffins, cakes, etc. I still eat all the foods I love and actually enjoy them even more. They taste great and I know if I were to do a side by side comparison, I'm eating 100% better eating the vegan version.

The only thing that was a bit rough was the excess fiber intake. It did make me bloated and a bit gassy. I just upped my water intake to help push things thru and avoided labels with anything that said "high fiber." Eventually my stomach adjusted. I eat anywhere between 35-55 grams of fiber a day and it doesn't bother me anymore.

I also take Deva Vegan Multivitamin (I get 2-3 months worth online for $19) and that covers the B6 and B12 as well as Iron and other things. I also take Biotin - just because I love what it does for my hair/skin/nails. It also gives me a great boost of energy as well as boosts my metabolism.

Feel free to add me as a friend if you want to look at my food journal. It's open for my MFP "friends" to view.

After reading the china study I have decided that its more important for me to eat a wide variety of whole foods than to worry about specific nutrients. Coleen Patrick-goodreau has some great (free)podcasts too. There is also a blog called the alternative vegan that has some great fresh recipes.
T

Oh, also, for someone new the book Becoming Vegan can be a real help. It's a pretty dry here-are-the-facts about nutrition... break down of amino acids, important vitamins/minerals, where to get them, health benefits, etc. but very accessible. Their book Becoming Vegetarian was very useful when I first went lacto-ovo and wanted to make sure I was eating well and what would be physical benefits, possibly.

I have to disagree with a lot of what is being said here. Yes protein is in everything, but exactly as the OP has said you would have to eat a lot of these alternatives to make up for one portion of meat. That is just fact, the meat is more efficient gram for gram for protein, so those of you who do not pay attention, I really think you must.

To that end, I do always make my protein recommendation, but as I'm getting a little bored of the higher protein sources I have started using a pea protein. Some days I will use it more than others it just depends on what I am eating. I put it on my porridge and in soups etc and don't really notice it. As I exercise a lot too I find it does become a struggle trying to reach the protein target, but without fail even pre-supplement I would do it, but that was usually with some tweaking. I have no idea about the carb ratio, I must admit I do not pay much attention to that.

OK some ideas on the macros....remember that veggies and fruits are mostly carbs....I eat 70-20-10 (carb-protein-fat) I call it low fat vegan. I don't worry about obsessing over protein too much but I do eat several servings of beans most days. Oils, tofu are high in fat. I don't eat tofu very much because of that.

The whole protein debate is really a nonissue I think. The folks eating high protein are trying to push their metabolism toward acidosis which will cause some problems after a while, calcium losses in particular....I would rather eat in a way that I can be comfortable with over the long haul...its sustainable. Also, one of the benefits of eating less protein is that you don't utilize as much calcium for metabolic processes compared to someone eating high protein. Anyone thinking about osteoporosis concerns should also think about how much excess protein is being consumed.

I think one of the best authors to read on the protein discussion is Dr. McDougall. See his book "the starch solution" for most recent info. He argues that the protein standards currently being promoted are too high....and folks can get by on lower levels just fine. He is an outspoken proponent of veganism. I hope you enjoy his info...there is also a website with lots of info too...just google him.

There are some vegan body builders around, but they generally report less/slower muscle mass building than traditional meat-eater body builders. I think their macro balance is described as something like 60-30-10 or 50-30-20 (carb-protein-fat)...so they write that they are getting 30 percent protein...but usually by using powders and things I would never eat (just personal preference).

I hope that gives you some ideas to pursue....feel free to add me a s a friend if you are interested.

Deborah

read as many books as u can about veganism--hit the library or have a little amazon shopping fun!

shoot for 20 or 25% protein rather than 30. we need less that we think.

take a B-12 pill, and/or drink alomd milk and use some foods with b-12 added.

stay vegan despite what others say. most are totally ignorant about vegan nutrition, even doctors. connect with other vegans locally or online. try new recipes, hit trader joes and whole foods, splurge on yummy vegan foods that fit your foodplan.

been vegan 3 years, never going back, best thing i ever did!

Great conversation. I find beans, rice, soy are the primary sources of my protein. I don't really think about it. I do try to drive my fat numbers as low as possible.

My wife and I watched the Forks over Knives and I have to admit that while watching it I was skeptical ( still am to some degree as I really love my pork products). Going the FOK route seems to be very extreme to me as it doesn't allow for any oils at all and that to me is the hardest part since almost everything you try to buy "vegan" has some form of oil in it. I am getting really bored with the "whole foods" approach to veganism and how we prepare our foods. I think for me at least going vegan would have been easier had I been "allowed" to eat oils. I'm not a huge fan of all the faux replacement type products eiter. If you are going to cal something a burger then let's put meat in it, otherwise can't we make up some other name for it so as not to screw with my mind???

I will say however that in eating this way I have noticed a huge improvement in the way I feel and how I look. 15lbs in two weeks with noticable differences in the amount of fat in my face and stomach.... why does something that is obviously good for us have to lack in the flavor department of what our society considers "normal"?