can you give me foods i can eat instead of meat and still get some of the nutrition?

M

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i'm writting a paper on vegetarians vs meat eaters and i want to give some foods that you can eat INSTEAD of meat but still get some of the protens meat would give you, thankss:)=]
ohh and can you also tell me what protean is in the food u tell me that similar to meat?

hope that makes sense:P =]

thanks, sorry for any words spelt wrong;P
 
Meat contains protein, iron, zinc, and the b vitamins riboflavin, thiamin and b-12..

Protein is found in beans, nuts, seed, lentils, meat substitutes, potatoes, etc. Outside of famine conditions, protein deficiency is all but unheard of. Generally speaking, if you consume enough calories, you’re getting enough protein.

You only require between 8 and 11 mg of iron per day. This is easily obtained with one cup of fortified breakfast cereal, or one serving of tofu. Beans and whole grains are also good sources.
Unless you eat liver, meat isn't even the best source of iron.

Zinc is found in beans, nuts, whole grains, fortified breakfast cereals, and dairy products.

Riboflavin in found in dark green leafy vegetables, mushrooms, asparagus and broccoli.

Thiamin is found in whole grains, nuts, sunflower seeds, peas, milk, cauliflower, spinach and legumes.

B-12 is found in eggs, dairy products and fortified breakfast cereals
 
I heard today that soy protein has some sort of complex similar to that of meat(amino acid complex maybe?).

Oh and Jane S ... sorry but fish is considered meat.
 
The only answer I know to this question is that people call mushrooms "meat for vegetarians" because they give a lot of protein, just like red meat does.

I know it's not a lot, but I hope it helps! :)
 
The only answer I know to this question is that people call mushrooms "meat for vegetarians" because they give a lot of protein, just like red meat does.

I know it's not a lot, but I hope it helps! :)
 
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