Eggs
Pasta
well if you eat plenty of raw fruits and vegetables you will get all the protein you need as well as heaps of other vitamins and minerals.
i've been a vegan my whole life and don't take any supplements or vitamins
however i eat lots of raw fruit and vegetables which supply me with all the nutrients i need.
so go have a nice big bowl of fruit salad.
Vegan for life!! :)
I went vegetarian 19 yrs ago. I wouldn't have been able to do it healthy if I didn't read the nutrition book " The Vegetarian Way by Messina PhD & Messina R.D, MD.
Soy meats are a good source:
Morning Star Starter Strips "Chicken" or "Steak"
Boca "Chicken" patties
Apple Spiced or Tomatoe Artichoke St Yves hot dogs (plain hot dogs and deli meat is .... not tasteful)
Gimme Lean "Hamburger" or "Sausage" style
Sausages (not hot dogs), any brand
Cookbook that shows how to homemake soy meats, "Chinese Vegetarian Cuisine by Byanna Clark Grogan" .
Free cooking video's: Post Punk Kitchen on goggle video's, use google's search engine or go to theppk.com
mushrooms
tofu
meat substitute
eggs
soy milk
milk
whole grains
enriched cereals
I will give you the sources in order of their complete value (quality) of protein
1. Eggs
2. Dairy products
3. Soybeans and soybean products
4. Peanuts and peanut products
5, Dried beans, pulse and legumes (Chickpeas, Red kidney beans, Lentils etc)
6. Whole grains (Brown Rice, Whole-grain wheat bread,,,)
7. Vegetables.
First four items have almost all the essential amino acids. The last three do not have all the essential amino acid. The last three should be eaten in combination of each other and a large variety within to get all the essential amino acids.
Amino acids are the proteins
You can combine your foods, so that each day you include some beans and grains. eg beans on rice, peanut butter on bread,
lentils and rice/pasta/grains.
You can have eggs and tofu too.
Whole grains (It's not enough to buy wheat bread, you must buy 100% whole wheat or whole grain bread. Brown rice, not white. Quinoa is a great source of protein and a chance for variety in your diet.)
legumes (peanuts, beans, lentils, soy)
nuts and seeds
Of course eggs and dairy will have protein, too, and vegetables and fruits that you never imagined would have protein will have it. There's a link in the source to a more complete list.
Get protein from a variety of source and you will get all the aminos you need. Nutritionists are no longer saying that you need to blend proteins in a single meal, over the courser of a day or a few days will be fine.
The problem for most vegetarians isn't necessarily protein unless they are still growing or pregnant. The problem is making sure you have sufficient iron, calcium, magnesium, and B vitamins.
HI I give you some suggestion that may help you
for food , i commended Tofu（or bean curd)which is make of soy beans，this food is very popular in my Country-China , rich in protein and easy to digest , also this food is good for your skins ，especially you have Acne on your face .
if you are interesting in this food , I willing to teach you how to cook it in chinese way , some of recipes are vary famous .
for fruit , compared with others , banana Durian and mango are rich in protein ã ‚
also Sesame seeds, walnuts, almonds, pine nuts are rich in ptotein too
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I want to know about protiens. what are the foods & fruit that are rich in protien. i am vegetarian.?