Vegans have different protein needs than those eating animal protein enriched diets. Most protein requirements are based on animal protein needs. There are ways for people to eat vegan or vegetarian and still meet the requirements of a body builder. A vegan roughly needs about .36 grams per lean body mass pound. To find out how much protein one needs you take your lean body weight and multiply times .36. It is that simple.
The first thing you must do is make sure you are getting enough calories in the day to support muscle growth. It will be very difficult to build muscle if you are eating on a calorie deficit. It is important you make sure consume plenty of fruits and vegetables. They will keep your immune system strong and provide your body with important nutrients your muscles need. One food you should not overestimate is chickpeas. Chickpeas provide very high amounts of protein and other vital nutrients. They are a good quality carbs and low fat protein source. They make a great post workout snack.
Instead of eating white or brown rice, eat quinoa. It is higher in protein than any rice variety. It has a flavor much like brown rice mixed with oatmeal. Quinoa is a complete source of protein. No other rice is a complete protein. It many be necessary to use a soy protein powder. In fact, for many people they will not be able to meet their protein needs without a protein powder. Soy protein powders will add up to 22 grams of protein per serving.
If trying to build muscle, one must try their best to avoid processed foods. Processed foods just add to the toxins one consumes and the increases the sodium in the diet. A natural whole diet is the best way to achieve your fitness goals. Try to rotate your foods often. Don't eat the same foods day end and day out. Switch it up often. Not only do you get bored if you eat the same foods often, but your body will get used to the foods. Eat a variety of foods to help keep you focused on eating healthy foods.
Lastly, do not let others discourage you. It is so easy for others to discourage or derail your progress. Do not give others that satisfaction. Keep the course. You are doing this change for the most important person there is: You.