Easy way to get protein, iron and b12?!

Adolescents have a higher need for protein and fat than adults if I'm not mistaken, but you should be able to get more than enough protein in your diet from beans and more than enough iron from dark greens (broccoli, asparagus, etc). You need very little B12, so if you are still eating dairy and eggs you should be fine. If you aren't, you'll have to take a supplement. If you don't like pills there are B12 lozenges.

Sweetheart if you are scared that you are not healthy, eating chicken twice a year will not change a thing. That's like taking the pills your mom bought you only twice a year. Stop forcing yourself to eat chicken twice a year, the only thing it's doing is helping you mentally but it's not doing anything at all for your health. You need to eat oatmeal, cereal, quinoa, beans, nuts, peanut butter, brown rice, rice/almond milk, tofu, smoothies w/ lots of fruits and veggies in them.

Some cereals have TONS of iron and b12. Something like Total and such. I know it's REAL gross, but just throw a little sugar on top.

For the protein, I have the same issue. What I do is drink 3 glasses of milk a day (which has 8 grams of protein each) and a vegetarian meat for dinner (which can have up to 18 grams). A good goal for protein is to try and get about 50 grams a day. There are tons of great fake meats out there. Personally, I love the fake chickens because they're the most realistic. They have lunch meats and everything.

Also, btw, you're not a vegetarian if you eat chicken every now and then.

milk and cheese have protein, iron and b12.

chicken twice a year will not make any difference.

those nurtients are depleted daily.

beans and soy are also good sources of protein. i have to disagree with the other poster who claimed your need 50g of protein daily. probably not. depending on your size. 35-40g should be fine if you are an average sized girl.

if you eat a well rounded diet there shouldn't be any need for vitamin supplements. milk/cheese, beans, vegetables, grains and fruits will provide all that your body needs.

still, you can take a multvitamin or you can eat fortified cereals. there's nothing wrong with vitamins. fortified cereal is just a multivitamin in flake format. many foods you've eaten all your life are dosed with vitamins.

I am veggie too and I've found that on days where it's hard to get the protein in you can try protein bars like Luna, Cliff, or Zone. They have good stuff like peanut butter chocoalte chip, cookie dough, strayberry/yogurt, mint chocolate. Some can be a little scary, but if you just have them for a snack here and there they aren't too bad and they are usually 10-20 grams of protein.

Make Bean salad

beans