I am on a vegan diet. How do I make sure that I get all essential amino acids (protein ) intake.?

Plant sources of protein alone can provide adequate amounts of essential and nonessential amino acids assuming that dietary protein sources from plants are reasonably varied and that caloric intake is sufficient to meet energy needs. Whole grains, legumes, vegetables, seeds, and nuts all contain essential and nonessential amino acids. Conscious combining of these foods within a given, as the complementary protein dictum suggests, is unnecessary.

Additionally, soya protein has been shown to be nutritionally equivalent in protein value to proteins of animal origin and, thus, can serve as the sole source of protein intake if desired.

In order to get the best nutritional value from foods, it is essential that a mixture of foods is eaten at each meal.

Breakfast.
Wholegrain breakfast cereal
and milk or milk substitute
and wholemeal bread or toast and margarine.

Lunch.
bean stew and rice
or lentil and vegetable soup and bread
or nut roast
and vegetables, cooked or raw
and fruit, yoghurt or milk pudding.

Dinner.
Wholemeal bread and margarine
and cheese, lentil pate or peanut butter
and vegetable or bean soup
and salad, vegetables
and fruit, yoghurt or milk pudding.

Visit McDonalds and ask for the vegetarian option.

Make sure you eat a variety of foods. If you're worried about not enough protein, combine your foods such as rice and beans. Eat tofu. Drink soy milk.

Take a good vitamin.
-Angela