Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight. It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough “essential amino acids.” Almost all foods, except for alcohol, sugar, and fats, are good sources of protein. Vegan sources include: potatoes, whole wheat bread, rice, broccoli, spinach, almonds, peas, chickpeas, peanut butter, tofu, soy milk, lentils, kale…

For example, if part of a day’s menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male: 1 cup oatmeal, 1 cup soy milk, 2 slices whole wheat bread, 1 bagel, 2 Tablespoons peanut butter, 1 cup vegetarian baked beans, 5 ounces tofu, 2 Tablespoons of almonds, 1 cup broccoli, and 1 cup brown rice.
(Vegan Diets in a Nutshell)
www.vrg.org/nutrition/protein.htm

“Vegetarians always ask about getting enough protein. But I don’t know any nutrition expert who can plan a diet of natural foods resulting in a protein deficiency, so long as you’re not deficient in calories. You need only 5 or 6% of total calories in protein… and it is practically impossible to get below 9% in ordinary diets.” – Nathan Pritikin