Although many of the plant - based foods above contain a
decent amount of protein, each of them may not be a complete
source of amino acids by themselves (unlike meat), so it is important for vegetarians and
vegans to eat a variety of protein
sources throughout the day.
Some
decent vegan, lower - carb food
sources include nutritional yeast, fortified almond milk (which only has 1g carbs / serving) and nori (purple seaweed, 0.5 g carbs) Still, most plant foods that offer B12 pack a lot of carbs at the same time (you'll blow through 5g carbs getting your B12 RDA in nutritional yeast), so Nelson suggests getting the vitamin via a
vegan supplement.