Protein is very easily obtainable from plant products. Too much protein causes calcium to be leached from the bones, and too little causes vitamin deficiancies. How much do you need? You should be eating 1 gram of protein per day for every 2.2 pounds of your body weight. But you don't need to take out a calculater, just make sure you eat a varied diet and follow the vegan food pyramid.
Calcium is very important for strong, healthy bones. But contrary to popular belief, the best way to obtain it is not from milk, but from plants (source: pcrm.org). Some calsium rich foods include: tofu, soymilk, fortified orange juice, sesame seeds, navy beans, raisins, kidney beans, almonds, among others.
Iron is a concern for many vegetarians, but they are no more likely to be iron-defficient than meat eaters. Great sources of iron include: bran flakes, tofu, chickpeas, pumpkin seeds, apricots, and raisins. Vitamin C helps aide the absorption of Iron, so drink plenty of orange juice.
Vitamin D is normally found in animal products, but is easily obtained from the sun! Light skinned people need 15-20 minutes of sunshine on their face, hands, and arms, 2 to 3 times a week. Many soy products, like soymilk and tofu, are fortified with Vitamin D also.
Vitamin B-12 is produced only by bacteria living in animals and the soil. Vegans and vegetarians need to eat foods fortified with B12 or take vitamins daily in order for their bodies not to become anemic.
