How do vegetarians get their protein and nutrients found in meat?

Question

My mom has medical issues, one of those issues being anemia, and her kidneys are very ill.
She’s not a vegetarian but lately she’s been ‘grossed out’ by meat. She won’t eat any meat and a lot of other things. Last night I made her a veggie stir fry which she ate.
She requires vitamin b, iron and folic acid... basically foods with a lot of vitamins to gain her health back but she won’t eat any meat! Idk what I am supposed to do to get her that protein. She can’t just eat vegetables and starch?? Any advice?? Thanks so much

Answer

Beans! Tofu, quinoa, eggs, any type of nut or nut butter, dairy products, chickpeas, gelatin/Jello. My mother and my sister are both vegetarians.

Answer

I’m not vegetarian but I’m pretty sure there are other sources of nutrition. Beans, eggs and tofu are excellent sources for protein. Dried fruit and nuts as well as seeds in iron. Broccoli and spinach and i think lentil are great if you need folate

Answer

While she can totally improve her health by eating a diet rich in deep greens, nuts/seeds, whole grains etc, the fact that she is already deficient means she should really be taking supplements.

Answer

Beans, nuts, seeds, lentils, soy milk, tofu and eggs for protein. 
Kale, spinach, potato skins and fortified cereal for iron. 
A few recipe ideas: 
Breakfast
Make a fruit smoothie by blending frozen bananas, kale, spinach, pineapple, mango, and other fruits of choice with a cup of soy milk. Top with chia seeds. (Protein powder is optional but it tastes like mud)
You can also make an omelette. Sauté some onions, spinach, garlic, and bell peppers. Season with salt and pepper. Place the veggies on a plate, clean the pan. Now oil up the pan again and make a large scrambled egg in one piece, and melt some cheese on top of it. Once the cheese is melted add your veggies and (optional) top with salsa or avocado. Serve with hash browns or pancakes/french toast. 
Oatmeal is a pretty good choice to. The way I like to do it, add 1 cup of soy milk to a pot. Add in honey or maple syrup, cinnamon, nutmeg, and vanilla. Bring it to a boil while stirring and add 1/2 a cup of quaker oats. Add in walnuts and dried cranberries. Top with some brown sugar (optional)
If shes into baked beans and toast, thats good too.  Greek yogurt and fruit is also an option 🤷🏻‍♀️
Lunch/Dinner
Make a minestrone soup by sautéing some onions and garlic in oil, then drop in vegetable stock. add carrots, zucchini, kidney beans, white beans, corn, red potatoes (leave the skins on!) some pasta, and 1/3 a cup of lentils. Bring that to a boil, then simmer. Add in oregano, basil, salt; pepper, garlic powder and a pinch of cayenne. Add in some finely chopped kale and spinach, and continue to cook until the veggies are soft. Enjoy with crackers and bread. Or a grilled cheese. 
You can also find some vegetarian meatballs, boil pasta and use a jarred marinara sauce simmered with mushrooms and onions. And top it with parmesan cheese. Garlic bread is also vegetarian. 
If shes a chipotle fan, you can make sofritas at home, sauté firm tofu with seasonings (on the chipotle website), boil rice with a bay leaf, stew some canned, black beans, cheese, and make it into a burrito with store bought guacamole and salsa. Or you could just do beans and tomato flavored rice, that works too.
In your local frozen section of the store there are probably some veggie burgers she may be interested in, and oven-bake fries. 
For snacks
Hard boiled eggs
Peanuts
Pistachios
Sunflower seeds
Baked chickpeas 
Hazelnuts
Almonds
Cashews
Peanut butter and apples
Greek yogurt 
Candied walnuts 
Best of luck

Answer

Spinach, broccoli, beans, nuts and seeds (especially hemp seeds), fortified cereals.

Answer

Beans, lentils, peas, brown rice, oatmeal, Greek yogurt, nuts, seeds and eggs (if she will eat them) are all very high in protein. As well as being more nutrient dense than any meats. 
Tofu and soy milk is also high in protein but should be eaten in small quantities since they have an estrogen effect on the body.
Also, try giving her veggies with hummus or celery/apples and peanut butter. Yogurt, granola and fruit. All are great ways to get added protein. Look on Pinterest of vegetarian meal ideas. That’s how I got started. Once you learn to transition it’s super easy to get the protein and vitamins you need

Answer

raisins 
peanut butter 
spinach 
beans 
dairy

Answer

Dairy, beans, eggs, lots of things have protein.

Answer

Greek yogurt, eggs and nuts are good sources of protein.

How do vegetarians get their protein and nutrients found in meat?

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