While conventional protein sources such as meat and meat substitutes are widely available, they also contain high levels of saturated fats and sodium, which are detrimental to our health. Fortunately, numerous plant-based proteins are free of these health hazards and contain beneficial nutrients like fiber and antioxidants.

The amount of protein an individual needs per day depends on various factors, such as age, sex, weight, and physical activity level. However, in general, the recommended daily protein intake is:

- For sedentary adults: 0.8 grams of protein per kilogram of body weight.

- For endurance athletes: 1.2-1.4 grams of protein per kilogram of body weight.

- For strength athletes: 1.6-1.7 grams of protein per kilogram of body weight.

For example, a sedentary adult who weighs 70 kilograms would need around 56 grams of protein per day (70 kg x 0.8 g/kg).

It is essential to note that these are general guidelines, and the protein requirements may vary depending on an individual's specific needs. Consulting with a registered dietitian or a healthcare professional can provide personalized recommendations for protein intake.

If you're interested in a vegan lifestyle or simply seeking to improve your diet, here are listed the best vegan protein sources to help you getting enough protein on a plant-based diet.

1. Legumes: Legumes are an incredibly versatile source of plant-based protein that can be used in soups, stews, salads, and many other dishes. They are also high in fiber, which can promote healthy digestion, and contain essential vitamins and minerals, such as iron and folate, that are important for overall health.

2. Nuts and seeds: Nuts and seeds are an excellent source of healthy fats, protein, and other essential nutrients. They can be enjoyed as a snack, added to smoothies, or used as a topping for salads and other dishes. Chia seeds, for example, are particularly rich in omega-3 fatty acids, which are important for heart health.

3. Quinoa: Quinoa is a complete protein source, meaning that it contains all the essential amino acids required by the body. It is also high in fiber, iron, and magnesium, making it a nutritious addition to any meal.

4. Tofu and tempeh: Tofu and tempeh are soy-based products that are incredibly versatile and can be used in a variety of dishes. They are also a great source of plant-based protein and can be marinated or seasoned to add flavor to a meal.

5. Chickpea: Chickpeas are another great plant-based protein source, with around 15 grams of protein per cooked cup. They're also high in fiber, iron, and other nutrients.

6. Vegetables: Many vegetables are surprisingly high in protein, making them an excellent addition to a vegan diet. Leafy greens like spinach, kale, and collard greens are particularly rich in protein, as are cruciferous vegetables like broccoli and Brussels sprouts. These vegetables are also low in calories and high in fiber, making them a great choice for weight management and overall health.

7. Nutritional yeast: Nutritional yeast is a popular ingredient among vegans and vegetarians. It's high in protein, with around 14 grams of protein per 1/4 cup, and also contains B vitamins and other nutrients. It can be used as a cheese substitute or as a seasoning for dishes.

There has been a long-standing debate on whether it is necessary to combine plant proteins to obtain all the essential amino acids, which are the building blocks of protein that the body cannot produce on its own. In the past, it was believed that vegans needed to consume complementary proteins at each meal to ensure adequate protein intake. However, recent research has shown that this is not necessary as long as a variety of plant-based protein sources are consumed throughout the day.

The body can store and use amino acids from different sources, so it is not necessary to consume complementary proteins at the same time. For example, consuming beans and rice in the same meal can provide all the essential amino acids, but it is not necessary to do so at every meal. Instead, consuming a variety of plant-based protein sources throughout the day, such as legumes, nuts, seeds, and whole grains, can provide all the essential amino acids needed for optimal health.

In fact, some studies have suggested that a vegan diet that includes a variety of plant-based protein sources may have health benefits over a diet that includes animal proteins. Plant-based diets have been associated with a lower risk of chronic diseases such as heart disease, diabetes, and some types of cancer. Additionally, plant-based proteins are generally lower in saturated fat and cholesterol than animal-based proteins, which may further contribute to their health benefits.

In summary, combining plant proteins is not necessary as long as a variety of plant-based protein sources are consumed throughout the day. A well-planned vegan diet that includes a variety of plant-based protein sources can provide all the essential amino acids and other nutrients needed for optimal health.