How can i have protein and iron in my diet without eating meat?

Question

im a vegetarian, and i havnt had meat for the past month and a 1/2. im not sure if im getting enough protein or iron, and i've been feeling really weird for the past two weeks. is their a way to get protein and iron in my diet without eating meat?

Answer 1

you can get protein from beans, nuts, lentils, etc. and iron from spinach... i recently read an article recently on msn.com regarding some foods that can really help you get all the nutrients you need... (here is a list of the ones i can remember, even though not all have to do with protein or iron: 1c spinach, 1c yogurt, 1c blueberries, 1/2c. carrots, 1/2c. black beans, 1oz. walnuts (or some other nut), 1/2c. oats, and 8 cherry tomatoes or its equivalent)...

more specific ways to get these: garbanzo and kidney beans in salad, lentils- look for an indian recipe of this because it makes a delicious dhal (soup), spinach in a salad (with sliced apples, walnuts, and a vinagrette, maybe), spinach on pizza or in a lasagna... you could also make a bean and fruit salsa from black and kidney beans, diced tomatoes, onions, crushed garlic, and diced mango- i havent tried the recipe yet but it sounded good... or make a dip: mash the beans and just add lemon juice and some spices (basil, black pepper, and anything else if u want to get adventurous with it)... goes great with chips or as a layer on your sandwich (in place of something like hummus- which is made of protein rich garbanzo beans); hummus goes great with pita bread, of course but also as a dip for carrot and celery sticks...

there is also tofu and other soy products (soymilk can be good) but dont eat too much tofu because i read somewhere that too much can be bad for you (because it is so processed).... try soybeans instead- throw them into a salad or cook them with other grilled vegetables in some noodles... you should also consider nuts (i dont know if i mentioned them) but just a few almonds, cashews, or something can be really energizing and filling- has protein...

as for iron, all i have mentioned is spinach... and frankly, i dont know much else...try the sites below for other sources...

healthy eating!

Answer 2

-eggs

-tofu

-Boca/Morningstar farms/ etc. meat substitutes

-Nuts

-Beans

-Broccoli

-Spinache

-------------------------

what meals/snacks can you get them in?

-Minestrone soup

-Trail mix

-Bean tacos/burritos

-7 layer dip

-baked beans

-Spinache salad

-Mixed Nuts

-Chinese soup (tofu)

Answer 3

Protein - tofu/soy products, nuts, beans (better mixed with rice), avocado, eggs and dairy.

Iron - green leafy veggies like spinach or collards.

Answer 4

Soy products. Tofu burgers can be good and if you get a good brand you can get them to taste almost exactly like meat.

Answer 5

You sound like a person that started attempting to eat a particular way but don't really have all the knowledge or help from others to know if you actually are eating a healthy diet.

I would suggest that you go to your doctor and talk to them.  If your feeling "weird" - such needs to be checked out.  You can also talk to them about your diet choice.  If your fortunate, they will be able to help you (my doctor is vegetarian - I am fortunate).  If they really seem unsure - ask for them to refer you to a good dietitian/nutritionist to help set up a good diet for you to meet all your dietary needs.

Answer 6

Please see a doctor and make sure your body is well. Take the time to read more about nutrition and visit a nutritionist. I recommend reading Nutrition for Food Service and Culinary Professionals by Karen Eich Drummond and Lisa M. Brefere. Leafy green vegetables do contain iron but many also contain chemicals that block iroabsorptionon when eaten raw. There are many sources of protein, nuts, legumes, vegetables, eggs, cheese, etc. It is important to know what your body needs and how to prepare meals that are satisfying and supplying adequate nutrients.

Answer 7

nuts+bread. so if u eat a peanut butter sandwich, u get complete protein and iron

Answer 8

well there are always suppliments. of course you must check to make sure they are VEGAN or VEGETARIAN friendly.

For protein eat Soy products (but they are hyperallogenic so make sure any processed soy you arn't allergic to.) beans, almonds, lentils, bulgur, and other legumes, nuts, and seads

For iron: beans, beets, spinach, bok choy, peas, black eyes peas, prunes, kale, raisins, and so much more.

Answer 9

Are you willing to eat eggs? They're unfertilized, you know, so they were never really alive, but they are a calorically cheap way to get iron, protein and vitamins, and you can even get some where the chickens ate flax seed so the eggs have omega-3's.

Cheese is a great source of protein also, and certain vegetables are rich in iron, like spinach and beets. Also quinoa is a nifty little whole grain that's easy to make and has iron and protein and phosphorus.