The "incomplete" nature of some (but not all) plant proteins that people talk about is far less important than its made out to be.
Actually the plant proteins, when broken down by your gut, are exactly the same as what is in meat (where do you think the proteins in meat came from?), however meat, being meat, obviously has the individual essential amino acids (that make up what is commonly called "protein") balanced perfectly for making more meat in your body. Some vege sources do not not have all the various aminos in balanced quantities (but many do like quinoa or tofu), BUT this doesn't mean you've got to match them up with other sources that fill in the missing aminos to balance it out for every single meal, which is what some sources erroneously suggest! (e.g. beans + rice etc). The body will just store any spare imbalances of amino acids and make them into your meat when the missing aminos arrive at some later point. So if your overall diet contains a variety of vegan proteins (not necessarily in the same meal) you will be just fine. Even if you don't, no problem, just might need to eat more food (lucky you).
I probably eat more protein now and I barely eat any meat. I actually mostly stopped eating meat just out of convenience because it's too messy and perishable. Essentially I learned to make vege proteins taste good and then meat became a waste of money and time going to supermarket so I stopped getting it entirely.
You need to figure out which high protein vegan sources work for you and make sure you replace any meat you ate before with these. If that is still not enough, add in high protein snacks and carb-replacements like I mention below. You can easily eat even MORE protein than before once you work it out!
My main sources are:
- Tofu. Cooks fast if sliced thin. Usually with a stirfry.
- Nuts and seeds in my smoothie/snacks/desserts
- Switch to moderate protein snacks (e.g. Forget potato chips and crackers, instead look for snacks like papadoms, bujah mix etc these are great ways to sneak in extra protein which seriously adds up. Indians seem to be good at this.)
- Moderate protein flours (e.g. buckwheat, amaranth and various Indian ones, but not wheat) which I can rapidly cook into pan breads when needed. I dont bother with loaves of bread (too perishable). Again like snacks, this adds up.
- Pea protein shake (20g complete protein in a glass of water for $1.. beats every form of meat easily).
- Various lentils and beans. Many can be made complete proteins simply by eating with rice. I'm not a big bean fan, and actualy they are not that high in protein compared to lentils. Mainly I do split mung beans as they are dirt cheap, and easy to cook and digest. Just throw them in with the rice in a pot. Make a little tomato-onion curry sauce to pour over and done.
- High protein pastas and noodles. This is a relatively new thing. My local supermarket now has a fairly good selection of these. They are super convenient being non perishable and contain so much protein you do not need to add any additional protein sources to your meal.
If you are making your own meals most of the time, you can easily jack up the protein to insane levels with items like these if you wanted to.
When I started going to the supermarket infrequently and hence ate much less meat, I felt "weak" and wanted to buy it again, but instead I just jacked up the vege proteins to higher levels, learned to make them taste better (pro tip: learn to use Asafoetida or other umami sources) and got over my emotional attachment to meat and then never looked back.
However... the problems begin when you eat out. If you are this kind of person, then you can't control what vegetarian food restaurants offer and honestly it tends to be not well thought out and lacking in protein by default. Not sure you can do much about it except carry around your own protein shake.
