Is it possible to get enough protein and calcium in a vegan diet? I know all whole plant food contains protein, but the question is are the quantities you’re eating enough to make a difference?
As a vegan, I drink soy milk or almond milk rather than dairy milk. The soy milk that I drink has 37% of your RDI in calcium in one glass (see Vitasoy Original Soy Milk). This is roughly the same RDI as one glass of full fat dairy milk (30%). Almond milk also typically contains the same amount of calcium. The calcium in almond milk or soy milk typically comes from mineral salts such as calcium carbonate or calcium phosphate.
As for protein, according to the chart in the study below, vegans, vegetarians, and omnivores all get roughly the same amount of protein in their diets. In fact, omnivores get more protein from plants than from animal sources. This shows that there are no issues with getting protein from plant sources. Many people on many different diets already get enough protein. The Australian Government recommends 64 grams of protein per day for a man under 70.
A vegan can easily get enough protein in a day by eating beans. Dried beans are also cheaper than meat, which ensures you not only get enough protein but also helps you make more money.
Protein deficiency is very rare in developed countries. Protein is just one nutrient out of many more. It is strange that so many people are obsessive about protein when the human body needs more than protein. There are so many other vitamins and minerals we need. For example, we should not be too concerned about protein deficiency when 97% of Americans are deficient in potassium.