Pechanni

Hello everyone! My first post here! I went vegan cold turkey about 7 months ago. I was suddenly so disgusted with what I normally ate that a slow, deliberate transition to veganism simply wasn't an option; I was less concerned with getting proper nutrition than with putting an end to the suffering I caused. Generally I'm happy with my vegan diet, I have found some recipes I like, and I have more energy than before. I'd like to put on some muscle. I'm very lean, I'm about 5,8" tall and I weigh around 120 lb (I think). I'm not aspiring to become a professional athlete. Even though I'd probably only go to the gym 2-3 times a week, and I'd prefer not to put too much preparation and planning into my every meal, of course I would like to eat something that allows muscles to develop nicely. But I'm very confused about what sort of diet I should aim for. In Denmark, where I'm from, the official recommended amount of protein is only 7% of diet. Elsewhere I've heard a rule of thumb saying one should get 1.5 grams of protein per pound of body weight, which sounds like a lot. I read The Thrive Diet by Brendan Brazier, and although it has a lot of good advice, I feel that some of the recipes demand a bit too much work and preparation for me to incorporate into my every day life, and I don't feel it gave me a good basic overview of what I type of food I should aim for. So my questions are something along these lines: How much protein is really necessary? What other nutrients are important? Are the benefits of eating raw, as Brazier suggests, really that incredible, or can you still gain muscle nicely with cooked food? Any general tips for getting started on building a stronger body. Thanks in advance! Vegan power!