Zero meats! Vegetarian Nutrients Proteins: A good choice are soy products, such as the aforementioned tofu. Legumes, nuts, cereals and whole seeds are also recommended.
Calcium: Low-fat dairy products are rich in calcium. Iron: Enriched cereals and whole seeds, green leafy vegetables such as lettuce, spinach, Swiss chard. Zinc: Whole seeds, products derived from soy, nuts and wheat germ.
Vitamin B-12: The largest source is found in dairy products and eggs. Being a vegetarian is the best!
Brah, best source of protein is FRUITS! Consider that, live that, and you will be in lovvveee :) <3