Here Are Some Tips For Vegetarians:Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians and vegans include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein.Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians and vegans include calcium-fortified soymilk, calcium-fortified breakfast cereals and orange juice, tofu made with calcium sulfate, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). The amount of calcium that can be absorbed from these foods varies. Consuming enough plant foods to meet calcium needs may be unrealistic for many. Milk products are excellent calcium sources for lacto vegetarians. Calcium supplements are another potential source.Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soymilk, veggie burgers, and nutritional yeast.And Think You To choosemyplate.gov For The Tips.
It can be very difficult for vegetarians to get what they need. I know a lot of them who don't even really factor in protein in their diet. They just focus on making sure what they are eating is not meat. But being vegan is so much more difficult. You mentioned things like milk products and eggs for protein, but vegans do that. Not only do they not eat animal meat, they do not eat things made from animals such as milk based things (cheese, yogurts, etc) or eggs. So protein is not the only concern for them as far as getting adequate nutrition. I couldn't do it. I'll just continue to eat organic meat.