Protein is important nutrient for your body, but you do not need huge quantities of it. Yes, it is indeed that many health food stores sell protein supplement and unfortunately, the price of protein supplements is costly. But, actually they are unnecessary and even harmful for some people because you only need small amounts of it.

The RDA recommends that you only need 0.8 grams of protein for every kilogram that you weigh or about 0.36 grams of protein per pound that you weigh. Unluckily, to get the high quality protein, most Americans consume meat. Yes, it is indeed that meat consists of high quality protein, but it is also provides high fat content. And excessive protein consumption is related to bone weakness and osteoporosis.

Therefore, if you want to suffice your protein need, it is recommended to you to get it from plant protein, like bean, legume, and nuts because according to recent study, the protein in meat (which is higher in the sulfur-containing amino acids) causes a greater calcium loss and the loss of calcium can increase the possibility of osteoporosis.

If you still choose more animal protein than plant protein, it is better for you to choose lean meats, fish, egg whites, low fat dairy products, and chicken without skin.

In short, you do not need to worry to do a vegan diet because protein is one of the easiest nutrients to get. You can get it even though you eat only one food and protein deficiency only occurs if you do not eat enough food and you are an alcoholic sugar junkie.