Vegans eschew all animal products – a main source of protein. But it's still possible to get the USDA recommended amount with these tasty alternatives.
纯素主义者避免所有动物产品——主要的蛋白质来源f(F)Q*TkMe%Z+j,P*[Zx。但是食用下面这些美味的食物，你仍然有可能获得美国农业部建议的蛋白质水平v#7EDu4Z.dqiX8HG。

You Will Need
你需要

Beans and lentils
蚕豆和小扁豆

Veggie burgers, hotdogs, and sausages
蔬菜汉堡，热狗和香肠

Bulgar wheat
干燕麦

Seitan
谷胶

Tempeh
豆豉

Quinoa
奎奴亚藜

Tofu
豆腐

Soy milk, soy cheese, and soy yogurt
豆奶，大豆奶酪和大豆酸奶

Nuts and nut butters
坚果和果仁奶油

High-protein vegetables
高蛋白蔬菜

Hummus (optional)
鹰嘴豆泥（可选）

Steps
步骤

Never change your diet without first consulting your physician.
未向医生咨询千万不要改变饮食习惯W!Lsw0dOp*u1。

STEP 1 Add beans
1.添加蚕豆

Add cooked beans -- such as kidney, lima, or navy -- or lentils in place of meat in soups, stews, casseroles, and chili. You can also make bean burgers and lentil burgers for a hearty meal.
用煮熟的豆类——如菜豆，利马豆来代替汤，焖菜，砂锅菜中的肉0W*ohRfk]r]k。你还可以制作豆类汉堡和小扁豆汉堡来享受丰盛的大餐st7@jjK_Jh;rm。

Hummus, made with chickpeas and tahini, is a delicious high-protein spread.
用雏豆和芝麻酱制作的鹰嘴豆泥是一种美味的高蛋白食品B@s.JE8Y~Q。

STEP 2 Try soy
2.尝试大豆

Try soy and grain-based protein products like veggie burgers, veggie hotdogs, and veggie sausages.
尝试大豆和谷类蛋白产品，比如蔬菜汉堡，蔬菜热狗和蔬菜香肠4t6.ui-%s3hqF。

STEP 3 Incorporate meat substitutes
3.食用肉类替代品

Incorporate other meat substitutes into your diet, including bulgar wheat, seitan -- a wheat gluten -- tempeh, which is cultured soybeans, quinoa, and tofu.
饮食中加入其他肉类替代品，包括干燕麦，谷胶，豆豉——发酵过的黄豆，奎奴亚藜和豆腐7xq84L&!MLUrE9i。

STEP 4 Substitute dairy
4.替代奶制品

Substitute dairy in recipes with soy milk, soy cheese, and soy yogurt.
用豆奶，大豆奶酪和大豆酸奶代替饮食中的奶制品zKv_0uXvC.~]c|XW4g#T。

You can make delicious dishes like vegetable lasagne and veggie pizza with soy cheese.
用大豆奶酪可以制作非常美味的菜品，比如意大利千层面和蔬菜批萨6nHU3z%(~Iu.x7Kr#。

STEP 5 Go nuts
5.食用坚果

Go nuts! Eating nuts and delicious nut butters daily is a great source of protein for vegans.
食用坚果！每天食用坚果和美味的果仁奶油是素食者优质的蛋白质来源,Ezk5~,Pk#0l9。

STEP 6 Don't forget the veggies
6.不要忘记蔬菜

Remember that most vegetables contain some protein, and often a great deal. Some that are particularly high in protein include artichokes, beets, broccoli, peas, potatoes, and spinach.
要记住，大部分蔬菜都含有一些蛋白质，而且通常含量很多s~+#^bIaY+U;fIu。蛋白质含量非常高的蔬菜包括朝鲜蓟，甜菜，西兰花，豌豆和菠菜gBa(^|n|_,aRI[8rWR2。

Nine of the essential common amino acids humans require are made in the body; the other nine come from protein in our diet.
人类需要的九种必需氨基酸是由人体合成的，另外九种来自饮食中的蛋白质hhGNrPnnqU!EhO)U3L!。