Protein is one of the macro-nutrients most vegetarians are deficient in, protein is used to help the body rebuild and repair cells, keep the immune system running strong and help with satiety, weight loss and the feeling of optimal health.

You will need to choose high quality sources of proteins based on what type of vegetarian you are , strict vs. lacto-ovo (eating eggs and dairy). That being said the following foods are excellent sources of high quality protein: whey, soy, rice or hemp protein powders, eggs, cottage cheese, yogurt, light cheese, tempeh, tofu, and some protein bars. Beans and nuts have some protein but are not high quality and don't work as well as the others, these foods can be used for increased iron intake or as side dishes or within salads for additional nutrition but don't depend on them for all the essential amino acids.

Iron can be another hard to get nutrient for vegetarians: Best sources are beans, nuts, whole grains, fortified cereals, dark green leafy vegetables and dried fruits. Often an iron supplement may need to be used based on results of blood work or under the supervision of a healthcare provider.