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and berries. all fruits and vegetables, beans, legumes and whole grains are vegan. it can be hard to get enough protein on a vegan diet since meat, cheese, eggs and yogurt are off-limits. but it's completely doable. stock up on whole grains like quinoa, barley, farro, wheat berries and bulgur, which not
pastas for almost twice the protein of regular pasta. canned beans, including black beans , chickpeas , white beans and kidney beans, are also an easy protein source. other vegan proteins include edamame (soybeans), tofu (made from soy), tempeh (made from fermented soybeans), seitan (wheat gluten), nuts...
http://www.eatingwell.com/article/2061958/what-is-veganuary/