Many people have asked me, how do I replace proteins which I used to get while I was not a vegetarian. Then, I gathered the below information to show them how i substitute my supplements to pure vegetarian supplements.

1. Iron – Grains, Rice, Grain Bread, Cereals, Oats, Barley, Nuts, Sunflower seeds, legumes, dried peas and beans, kidney and chick peas, broccoli, and dried fruits such as figs, raisins and prunes, Green vegetables.
2. Omega 3 Fatty Acids – Walnuts, ground flaxseeds, tofu, soybeans, and soybean, canola, flaxseed and walnut oils.
3. Protein – Dhal, Chick Peas, Protein powder, Vegetarian burgers from Soy and vegetarian meats, soy milk, tofu, soy cheese, low fat milk, yogurt and cheese, nuts and soy nuts, peanut butter.
4. Vitamin A – Orange and leafy green vegetables and fruits, such as pumpkin, peanut butter, carrots, apricots, cantaloupes, spinach, Palm oil.
5. Vitamin D – Low fat or nonfat milk, soy milk, soy yogurt, regular yogurt and cereals. A vitamin supplement is also a reliable source.
6. Zinc – Soy milk, tofu, soybeans, legumes, nuts and seeds, wheat germ and cereals.
7. Vitamin B12 – Low fat or nonfat dairy foods, cereals, soy milk.
8. Calcium – Low fat or nonfat dairy foods, soy milk and other calcium foods, tofu made with calcium, broccoli, ladies finger, kale, almonds, cashew nut and yogurt.

You can get all your nutritional needs from various vegetarian sources.