8 Top Vegan Sources of Protein (article reduced from vegetarian to vegan) One of the most common myths about the vegetarian diet is that after ditching meat it becomes nearly impossible to meet the suggested guidelines for protein intake. The USDA recommends that women get about 46 grams of protein a day and men get about 56. Some people, like athletes and pregnant or breastfeeding women, may need more, according to WebMD. But, thanks in part to initiatives like Meatless Monday, this year, Americans are expected to eat 12 percent less meat and poultry than five years ago, USA Today reported. While protein is essential to growth, building muscle, the immune system and heart and respiratory functions, MSNBC explains, meat-free protein has the benefit of generally being lower in calories and fat than the animal variety. Whether you're a vegetarian or not, there are lots of tasty meat-free sources of protein that also pack additional health benefits. Here is more