A. It is difficult but not impossible to get quality complete proteins without eating meat. Many people are trying to minimize the saturated fats in their diets by limiting red meats. Even if you are looking to just cut back your meat consumption, you can still get quality protein from nuts, seeds, legumes and beans. Foods such as Quinoa have high quality protein among other impressive nutrients. Combining foods such as beans and rice can give you an excellent source of complete protein. A complete protein is a food or combined foods which contain all 8 essential amino acids needed by the body to maintain proper health.
Below are a list of plant based foods that have good sources of protein...
Peas: one cup of peas contains about 9 grams of protein.
Hemp seeds: one ounce has about 10 grams of protein. It pairs well with Greek yogurt, which is also protein-packed.
Broccoli: one cup, cooked, has about 7 grams of protein.
Lentils: one cup cooked has 18 grams of protein
Quinoa: one cup cooked has 9 grams of protein
*Protein information gathered from sharecare.com