>Great read
What's your target for g/kg/d ??
that level of protein via just plant sources isn't easy
More. I really don't measure. So target protein is usually simply "more" or, if highly active, "a lot more." Target calories varies from "a little less" to "a little more."
For the last week, I've been putting in a retaining wall. I moved 20 tons of gravel slightly uphill (with some help from a friend, so probably personally moved 15 tons), about 5 tons of dirt and I have 4 tons of gravel and 5 tons of brick to go. Plus on my "off" day, I did a 24-mile mountain bike ride with 5,000 feet of vertical. So in times like this, I just try to throw down at least a couple of protein shakes a day plus whatever I get through food and I supplement with ice cream just to be sure I'm not getting ice-cream deficient, which I find leads to all manner of mental health and marital problems.
>>protein powders
For better or worse, there is not a single high-quality protein that I have ever really enjoyed going back to childhood. I was that kid who never wanted steak, chicken, eggs. Fish made me gag (and strangely, the *smell* of tomatoes would take my appetite away). If I ate meat, my preference was Slim Jims, highly processed sausages, etc. And since 19 or 20, I've been a vegetarian, so there are many high-quality proteins I just wouldn't eat whether I enjoyed them or not.
I was doing a LOT of whey powders, but they don't agree with me that well anymore. I started looking for alternatives and came across some articles about NFL defensive lineman and vegan David Carter
http://www.nfl.com/news/story/0ap3000000711369/article/nfl-veganism-david-carter-griff-whalen-have-broken-the-moldhttp://ftw.usatoday.com/2015/08/chicago-bears-david-carter-vegan-dietShort version: almost every plant source is short on BCAAs and/or lysine. If you mix rice protein with pea protein, you get an amino acid profile similar to whey. Pea is a "medium fast" protein whereas whey is a fast protein (and casein is a medium slow protein). No phytoestrogens (or at least not compared to soy).
So I lace my morning breakfast with rice/pea and try to do a shake before bed and otherwise, don't pay that much attention to protein. I do like that Quorn stuff that gm66 mentioned, but honestly, I haven't added up the grams.