Vegans (those who do not eat any foods from animals, including dairy products) get the protein they need from a cup of oatmeal (6 grams) with a cup of soymilk (7 grams), 2 tablespoons peanut butter (8 grams) sandwiched on one large pita (5–6 grams), 6 ounces soy milk yogurt (6 grams), 6 ounces tofu (13 grams) with 1 cup cooked brown rice (5 grams), and 1 cup steamed broccoli (5 grams)