I'm vegetarian.!!!!!!!!!?!

Proteins are the essential building blocks for muscles, tissues, cartilage, blood, enzymes and hormones. Therefore, it is absolutely important for every individual to get adequate protein from his or her diets. However, a common misconception that exists among people is that Vegan or Vegetarian diet lacks protein, because of which vegetarians need to take protein supplements to fulfill their body’s protein needs.

The truth of the matter is that vegetarian diet is quite rich in protein. From fruits to vegetables to nuts, there are ample vegan protein sources that can provide the right amount of protein required for the physiological processes.

Let’s take a look at some of the richest and best vegetarian sources for protein:

Soy – Soy or Soybeans are an excellent protein source that can be found in different foods such peanut butter and soy milk. Research shows that just one cup of soybean can provide up to 29 grams of protein, which is at par with that of chicken (a non-vegetarian protein source). Soybean also helps in preserving the calcium content in the body, strengthens the bones, and reduces the LDL ‘bad’ cholesterol levels in the blood. Fermented soy is best and includes tempeh, miso, and natto (fermented soybeans). Eat soy in moderation as the estrogen-mimicking compounds can have a negative effect if over consumed.
Tofu – Tofu actually is a derivative of Soy, and is commonly called as the ‘Soy Curd’. It contains 9 of the essential amino acids, making it an excellent protein source for the vegans. It can be used in various forms – marinated, sautéed, or pureed. Tofu is also a rich source of calcium, and is especially beneficial for growing children. For those who are allergic to dairy products, Tofu can be an option to fulfill their calcium and protein requirements.
Lentils – A common and rich source of protein are different types of lentils. Daily consumption of two cups of lentils provides adequate protein for healthy muscle development in kids and adults. Lentils are also rich in minerals. Since lentils are widely grown throughout the world, they are relatively an inexpensive and easily available proteins source that you must add to your daily diet. You can cook lentils alone, or add them to soups and stews.
Red Kidney Beans – A delicious variety of beans that you can add to a variety of dishes are the red kidney beans. A cup of red kidney beans can provide up to 15 grams of protein, and many other nutrients as well. You can eat them as a side dish, or try out different recipes with this versatile variety of beans. Almost all types of beans such as the chickpeas, black beans etc are rich sources of protein, and you should make it a point to include these in your regular diet.
Cheese – RAW, ORGANIC cheese in all its forms whether goat, ricotta or regular cottage cheese, is a very good source of protein. You can add them to your lasagna, salads, or simply layer your sandwiches with it. Just one cup of cheese can provide up to 28 grams of protein, and if you are on a diet, try the low-fat variety.
Yogurt – For an excellent meat-free protein source, there can be nothing better than yogurt. Besides providing good amount of calcium and Vitamin D, yogurt also fulfills your body’s protein requirements with ease. Having a bowl of yogurt with your meals can improve digestion, strengthen your bones, kill fungal and yeast infections and help in building muscles and tissues. Yogurt also keeps you feeling full for longer hours and can help you in losing weight.
Seitan: Also known as the vegetarian ‘Wheat Meat’, Seitan is usually found in Asian and Buddhist cooking. It is derived from the gluten of wheat, and is commonly used in various recipes as a replacement for meat. Seitan is a great source of protein, but if you are sensitive to gluten or wheat, then this is not for you. You can mix Seitan with soups and stews or add it to different dishes that require a thick texture.
Spirulina – Spirulina is considered as the ‘wonder food’ by health because of the unlimited number of nutrients it contains. Spirulina, basically, is a form of blue-green algae, found in both sea and fresh waters. It contains unusually high amounts of protein, unmatched by even the richest non-vegetarian protein foods. Experts recommend Spirulina for various reasons – apart from being a complete protein source with all the essential amino acids, it also contains Vitamins A, B, C, D and E, minerals such as potassium, calcium and zinc and essential fatty acids.
Seeds – Seeds such as Sunflower seeds, hemp seeds etc are other rich sources of protein that vegetarians can consume. While these might appear small, they have loads of nutrients packed inside them. Hemp seeds contain up to 34.6 grams of protein, along with all the 22 amino acids. Hemp seeds, flax seeds, sunflower seeds are also quite rich Vitamins, minerals, antioxidants and omega 3 fatty acids. You can use these in the powdered form – just sprinkle them on your salads

There`s a lot of food for vegetarian out there. The foods that I`m list below are the foods that high protein but low calories. Even if you`re a vegetarian, you still can enjoying such delicious foods. They are:
- dairy and egg products (cheese,egg,milk,cottage)
- sausages and luncheon meats (hot dog,chicken breast)
- vegetables and vegetable products (horseradish)
- fin fish and shellfish products (mollusks,crustaceans,cuttlefish)
- legumes and legume products (soy sauce)
- fast foods (caesar salad)
- ethnic foods (cockles,herring eggs)
Those are only the example of foods that I can list. Hope it helpful for your guidance. My best friend also a vegetarian, but she doesn`t have any problem of taking foods because Malaysia have variety of foods that you can choose. In fact, Malaysia was known as THE HEAVEN OF FOODS on the eye of the world.

Soy (tofu, soy milk, etc)
Legumes (beans, nuts, peanut butter, lentils)

One cup of cooked soybeans (29 gms of protein), lentils (18 gms of protein), black beans (15 gms of protein), kidney beans (13 gms of protein), chickpeas (12 gms of protein), veggie baked beans (12 gms of protein), pinto beans (12 gms of protein), black-eyed peas (11 gms of protein), peas (9 gms of protein), spinach (5 gms of protein) and broccoli (4 gms of protein)

http://www.massgrown.org/high_protein_ve…

I say eggs unless you are a vegan. Bananas have a lot of potassium if you want that. Their are also lots of cereal that have protein. Vegetables (ALL vegetables) have lots of nutrients. If you are really worried about getting all your protein look for a supplement.

Deer meat has protein and other nutrients like,
iron
magnesium
potassium
zinc
selenium
thiamin
riboflavin
niacin
vitamin B6
vitamin B12
vitamin K
copper
phosphorous

water XD haha JUST KIDDING!! water doesn't have protein. but uhh.... not a lot or calories, sodium, or fat, eliminates like... everything!!!! :O

egg white
tofu
soymilk
lentils
chickpea
spinach

Water

Veggies
Fruits
Tofu
Egg

fruit roll ups.