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"If you are a vegan or vegetarian and you're eating a lot of refined or processed products, you may not be getting enough protein," says RDN Frances Largeman-Roth, author of Eating In Color: Delicious Healthy Recipes For You and Your Family. But if you're eating a good variety of whole foods, she says, you probably are. "It's really a misconception that you can't get enough protein. It's just that you're not sitting down having a steak, which might have 30 to 40 grams in one sitting."

Because vegans aren't eating any animal products, they have to pay special attention. "If you follow vegan practices, you need to be sure to eat a variety of grains and beans (to get enough protein), to take in enough calories (so you don't lose weight), and to find an alternative source for vitamin B12 (the one vitamin that is found only in foods from animal sources)," advises Marion Nestle in her book What To Eat. You can find B12 in some kinds of nutritional yeasts, some fortified soy milks, supplements, and some fake meat products. Just check your nutritional labels to be sure.

Looking for some meatless, high-protein recipes? Here are some ideas for vegans and vegetarians both.