Vegan High Protein Diet Checklist

I have been considering switching to vegan, raw, organic, whole and natural diet. The major problem seemed to be in getting the right amount of protein. So i researched. I use this template to design the raw materials to be cooked for the day. I will soon be posting a good wholistic 7 day diet plan as well.

No.	Item	Protein	Perday
1	Mung Dal ( 1 cup = 202g) (cooked)	14
2	Masur Dal (pink Lentils) (1 cup)	18
3	Garbanzo beans (Chickpeas/ kabuli Chana/ Konda kadalai)	15
4	Protein Powder (1 scoop)	25
5	Bulgur (Dalia) (100g, cooked)	3.1
6	Quinoa (1 cup)	8
7	Roti (1 no.)	3.5
8	Spinach (100g boiled, boiled) @INR 4	3
9	Broccoli (100g boiled, boiled) @INR 28	2.4
10	Kale (100g boiled, boiled) @INR 45	4.3
11	Greenpeas (100gms, boiled)	5
12	Mung Bean Sprouts (1 cup)	5.3	5.3
13	Alfalfa Sprouts (100g)	4
14	Lettuce (100g)	0.9
15	Cucumber (100g)	0.6
16	Tomato (cooked) in one tomato (100g @INR 3)	1	5
17	Onion (Sauted) (100g)	1	3
18	Cabbage (100g)	1.3
19	Cauli Flower (100g)	1.8
20	Carrot (100g)	0.8
21	Beans (100g)	1.9
22	BeetRoot (100g)	1.7
23	Oats	6	6
24	Cashews (16 cashews = 1 oz.)	4.4	2.5
25	Peanuts (28 peanuts = 1 oz.)	6.5	3.2
26	Almonds (23 almonds = 1 oz.)	6	10 / day = 2.6
27	Walnut (14 walnut halves = 1 oz.)	4	2
28	Pistachios (42 full pistachios = approx 18 peeled?)	6	3
29	Raisins (60 raisins = 1 oz.)	0.9	0.1
30	Hemp seeds/ Powder (1 tbsp)	5.3	1 tbsp = 5.3
31	Flax Seeds (1 tbsp ~ 7g)	18	1 tbsp = 1.3
32	Sunflower Seed (100g)	20
33	Pumpkin Seed (100g)	19
34	Watermelon Seeds (100g or 600 seeds approx)	28
35	Chia Seed	17
36	Sesame Seeds (Tahini?)	6.5
37	Cumin seeds (Jeera/ jeeragam) (100g)	18	1 tbsp = 1.1
38	Mustard seeds (kadugu/ Rai ~Sarson )	26	1 tbsp = 1.6
39	Poppy Seeds	18	1 tbsp = 8.8
40	Watermelon (100g)	0.6
41	Apple	0.5
42	Coconut (100g)	3.3
43	Coconut Water (100g)	0.72
44	Hummus (1 tbsp)	1.2	1.2