Protein is one of the most misunderstood and, consequently, most abused substances in the food supply. All plant foods contain protein and all the protein you need. Also, all plant foods contain “complete proteins,” meaning that they contain all the “essential” amino acids, which are the building blocks of proteins. This means that you will get all the protein — as well as all the amino acids — you need on a diet composed exclusively of plant foods. Plants are the only foods eaten by elephants, giraffes and hippos, and all three have no trouble growing all the muscle, bone, and tissue they need.
This quantity of protein is impossible to avoid when daily calorie needs are met by unrefined starches and vegetables. For example, rice alone would provide 71 grams of highly useable protein, white potatoes provide 64 grams of protein and pinto beans have about 15 grams of protein. So, it is not a concern that you won’t get enough protein with a whole food, plant-based diet. It’s a myth!