It's easy to meet protein needs

Protein recommendation for male vegan : 56-70 grams

Sample Menu

Breakfast:

• 1 cup oatmeal (6g)
• 1 cup soymilk (7g)
• 1 bagel (9g)

Lunch:

• 2 slices whole wheat bread (5g)
• 1 cup vegetarian baked beans (12g)

Dinner:

• 5 oz. firm tofu (11g)
• 1 cup cooked broccoli (4g)
• 1 cup cooked brown rice (5g)
• 2 T. almonds (4g)

Snack:

• 2 T. peanut butter (8g)
• 6 crackers (6g)

Total : 73g