It’s easy to get the protein you need from plant sources. The best way is through legumes, filled with fiber and minerals like iron.
Here are the details. Generally, most people need about 50-60 grams of protein a day. That amounts to about 10% of your calories. If you’re used to a 4-ounce piece of salmon for lunch, the plant-based equivalent is a cup of chickpeas and a 5.3-ounce of plain yogurt.
Here’s a cheat sheet of beans you need to soak and those you don’t. Generally, there’s no need to soak dried beans before cooking if they're the size of a lentil or smaller. Lentils only take 15 minutes to cook and they're a great side dish. For other beans, such as black beans and cannellini, follow cooking instructions. Canned beans never need soaking.
Most Americans are not protein deficient, and experimenting with plant-based protein is a wonderful way to find new and diverse foods to enjoy.