What does a vegetarian have to eat to stay healthy?

Beans are a super source of protein. I keep a supply of dried beans on hand all of the time. Northern beans, black beans, little red beans, black-eyed peas, chick peas, kidney beans (white and red) are just a few. I like to make a pot of beans and pasta and eat it over a period of a couple of days.

I also like taking different forms of vegetarian food. I take eggs, but I do not take fish and meat. I think a person should try to eat as much fruits and vegetables as possible. I think most fruits and vegetables are good for health. I also recommend you to have different forms of nuts like cashewnuts and groundnuts.

I'm not very fond of vegetables. In fact, the only vegetables I love to eat are potatoes in the form of mashed potatoes and fries. I probably don't have enough nutrients in my body, but that's what those multivitamins are for, right? Fruits, bread, and meat though, those stuff I can eat all the time.

Beans are a good source of protein BUT if you want to make a complete protein you need to combine them with a grain such as wheat or rice. Another thing often found in meat that you need is iron - you can find this in green leafy vegetables such as cabbage but also things like chick peas.

I've been a vegetarian since the 1980's and a vegan for the last 4 years. I have no problem with muscles. Remember it's not really meat protein that builds muscles it's a combination of phytochemicals, and complex carbohydrates. If you do not believe me, check out elephants, horses, etc. The strongest animals in the world with the most endurance all eat veg only diets. Carnivores must stalk their prey because they do not have strength and endurance to keep up with it at full speed. The toughest animals out there eat only veg. They did a study, and found that people on the Atkins diet who ate meat all day, did not gain one extra ounce of muscle from it. You need protein in your diet, but it does not give you muscles, it's the plant and carbos that do most of that. I get my protein from Tofurky! www.tofurky.com ... I LOVE tofurky sausages! they taste so so so good and you can get them at Trader Joes, very inexpensive. Whole Foods is Way more Expensive, Trader Joes is cheaper. They also have a nice soy mix there. Soy powder. To tell you the truth, been doing this for so many years, it feels really good! However, I have to watch it, because I'm an ethical vegetarian, so that means I do go after the junk food (yeah, most chips are vegan, lol and some pop tarts are as well!) take care, and don't worry about the protein, remember it's complex carbs that are the winner in the diet, you will get more than enough protein from soy, etc.

I agree that we don't need as much protein as most people think, but there are many good sources of protein even in a vegan diet. Once such source is quinoa, a grain from South America that is a complete protein. It is mild tasting and can be used in any dish that you would use rice or any other grain in. You will have no problem getting enough calcium if you eat lots of greens like spinach, kale, collard greens and beet greens. As far as I know, the only supplement that vegans need to take is B12.