As with any meal, if you are or are going vegetarian, you should pay attention to what you’re eating. What makes planning so essential for a vegetarian diet is that the meats you no longer consume are often high in nutrients that are harder to get from plants.
There are six nutrients that vegetarians should plan to get more of in their diets…
Protein is not only needed for building muscles, but also maintaining and repairing the cells and tissues of your body. Unfortunately for vegetarians, the foods that offer the richest sources of protein are often meats. Vegetarians have to be extra careful to include protein-rich foods in their meals to ensure they are getting enough to build and maintain their cells. Some vegetarian options that are rich in protein include tofu and eggs. Other options, like legumes and nuts, also contain a decent amount of protein.
Whole grains also contain some protein, but they do not contain enough to be a sole-source of protein. For example, 150-grams of rice contains approximately 5-grams of protein, while one hard-boiled egg contains about 6-grams. The amount of protein someone requires is based on weight. Adults who weigh 150-pounds require 55-grams of protein per day in order for their bodies to remain healthy.