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Question by : What foods for vegetarians are rich in protein, calcium and iron?
I am a pescetarian but most of my meals are vegetarian and some are vegan. i am going vegan soon, once i move to a city where vegan products are sold. where i live the stores dont really sell anything for vegans. :((
anyways, i dont eat much fish but when i do its like clover leaf lemon and pepper canned tuna or a grilled salmon fille with tzatziki on the side.
as for fruits and vegetables i eat mostly organic
watermelon
apples
berries
bananas
rhubarb
peaches
pineapple
cherries
oranges/mandarins/clementines
spinach
kale
baby carrots
red potatoes
red onion
green/yellow beans
garbonzo beans
snap peas
cherry tomatoes
cucumber
pickles
butternut squash
i also have feta or mozz. cheese, tofu, rice, pasta and fresh french bread.
for drinks: orange pekoe tea + creme, oj, apple or cranberry juice. almond or dairy 2% milk
i take a multivitamin and iron pill each day (im anemic)
i still feel like my diet is missing something…
does it seem like i am missing anything to you??
Best answer:
Answer by Bill
Spinach has both iron and calcium. Cooking the spinach makes the iron it contains easier for your body to use.
Beans, tofu, and almonds are good sources of protein. Nuts in general are fairly good protein sources, and I would say probably more so than just almond milk (as much as I do love my almond/coconut mixed milk).
Know better? Leave your own answer in the comments!
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Herb cheese, in a wrap with tabouli and salad is pretty balanced.
Turtle beans
Adzocu beans
pretty much any bean.
paneer(indian home made cheese)
NUTS – particularly if your a bloke, brazil nuts are good for the prostate.
Seems like your ticking most of the boxes. Best strategy is trying to vary what you eat. Maybe use your freezer. Make 3 or 4 portions of any meal that will freeze. That way you build up a food bank and can have different meals most days. One of the keys to maintaining a vegetarian, especially vegan diet is avoiding the boring. Good luck