how can i be vegetarian and still get my protein?

http://vegetarian.about.com/od/healthnutrition/tp/protein.htm

Check out the "Happy Herbivore" group here. Plenty of ideas and support.

It's really quite easy to get in your protein on a veggie diet.

Eggs, Greek yogurt, lentils, chickpeas, tofu, seitan, quinoa, black beans, kidney beans, edamame, cottage cheese...

Those are all protein-rich.

There is also protein in most whole grains and veggies, just not as large amounts as other stuff, so you should have no problem reaching your macros.

Similar to yubafarm. I usually aim at 1200kcal a day. I have not eaten meat in 20 years and never been anemic or deficient in nutrients ( except vit D which i lack due to avoiding sun since i am super fair)
Here are my main protein sources: egg whites, greek yogurt, soy/almond/regular milk, nuts, nut butters (love almond butter on my toast or on sliced apple), tofu, tempeh, cottage/ricotta/other cheese, occasionally fish (not a fan of most fish), beans(hummus, split pea/lentil soup)...all so yummy
Oh and i aim at 50g protein daily, but if I eat less on a particular day I don't sweat it, I know my body can handle few low days.
Good luck!

If you eat a variety of grains, beans, and vegetables, and I really mean A VARIETY of them, you will have all the protein you require. Protein is rarely the issue (anyways there's always protein powder to supplement). You probably had a B-vitamin deficiency or perhaps iron. (I have problems with B's when I'm not careful.) You'll have to eat greens every day for the iron, heck, eat them with every meal. Spinach, kale, collards, bok choi... try them all, and again, eat a variety. Eat walnuts, almonds, and other nuts regularly (although they are calorie-dense, so watch those serving sizes). And fortified soy/almond/whatever milk can help too.

Nutritional yeast has B-vitamins as well, you'll just shake it over everything

And kombucha has B-vitamins, it can be expensive, but you can also prepare it yourself for cheap if you don't mind a science experiment growing in your pantry.

You could also find a doctor or nutritionist who will check your blood every year or so to make sure you're on track.

Here's an easy way to make a veggie meal.

1. Get some pita or tortillas out.
2. Heat up some oil in a pan, add herbs/spices as you like, add a can of beans (drained), dump in a bag of greens, add a little water or broth if the pan is dry.
3. Stir, if you can, at least mash down the greens. They will reduce. You can also add tomatoes here, but remember the acid can slow down the cooking time a bit.
4. Cover the pan and lower the heat a bit, and cook until the greens are done (depends on how you like them; I like spinach cooked only a few minutes, but kale takes longer). Again you might need to add some liquid.
5. Pour your beans/greens on your grains/pita/whatever.
6. DELICIOUS or at least super-healthy

Oh and I'm a vegan and never lack protein.

if Veg, then I assume you eat milk products. if so, then protein shakes are #1 way. I wouldn't recommend for long term use (as I don't believe processing foods is healthy), but for a training or weight loss program, there are worse things. if you are a body builder wanna be, then you should google it - plenty of vegan and veggie BB's out there who can lay it all out. if you are vegan, you could do soy or pea protein shakes, but you'll never get the same either way as a meat eater. you can live w/ that or not, but it doesn't change the facts.

Funny that. I have been vegetarian for 22 years and have never looked "pasty" or had a problem with deficiencies of any kind.

I don't get a huge amount of protein - I aim for 45-65g a day, and I am perfectly healthy and have a good body composition.

There is plenty of protein in Greek yoghurt, multigrain bread, eggs, low fat cheese (has a lot more protein than the full fat versions) and pulses.
[/quote
same here 28 years a vegetarian and by that i mean no meat FISH or poultry you have loads of options for protein , quorn beans cottage cheese, cheese soya tofu iron you can have vegi mite on toast for breky fortified cereals and good vegetarian supplement to make sure i actually take a vegan 1 aday supplement eat your veggies and your away should be no problems

i'm vegetarian and i'm always over on protein..... beans, nuts, smart life veggie lunch meat, and greek yogurt (love that stuff) have tons of protein and i always start my day with 2 boiled eggs

A lot of avid meat eaters who switch get sick. You can't just cut meat out all of a sudden you really should research where to get all the protein, good fats, iron, etc. before switching. Maybe if you talk to a dietitian first that will help a bit.
I really am crappy about giving actual advice though because I've done it all my life so I'm not sure what's considered normal food lol.

I have been discussing this matter of protein on plant-based low-calorie diets by email with T. Colin Campbell, author of the 'China Study.' He says 10% of calories derived from protein is adequate. Example: If you are eating 1200 calories, only 120 of those calories need to be from protein (that's 30 grams, btw). If you want absolute insurance that you are getting enough, bump it up to 15% of calories, or 45 grams of protein.

Yes! this!

Great, VoV!