Protein.
The need for amino acids (the building blocks of protein) can be met through a vareity of combinations. Meeting protein requirements is rarely a problem when eggs and dairy products are included in diet patterns. If animal products are excluded, amino acid requirements can be satisfied when a variety of plant proteins are eaten throughout the day. It is no longer believed that complementary proteins must be eaten at the same meal.
The following substitute for 1 ounce of meat in a vegetarian meal plan:
8 ounces soy milk
1/2 cup cooked dry beans
2 tablespoons peanut butter
2 tablespoons nuts or seeds
4 ounces tofu or tempeh
1 egg or 2 egg whites
