8 Foods Every Vegetarian Should Eat

1. Tofu

Plain tofu has a lot going for it. It’s a terrific source of protein, zinc, iron, and it even contains some cholesterol-lowering omega-3 fatty acids.

2. Lentil

Lentils, like beans, are part of the legume family, and like beans, they’re an excellent source of protein and soluble fiber

3. Bean

A cup of beans a day gives you about one-third of your iron and protein and roughly half your fiber.

3. Bean

They’re a nifty source of quick, totally palatable protein. In addition, walnuts, peanuts, almonds, cashews

5. Grain

Some enriched whole-grain cereals are fortified with hard-to-get vitamin B12—some even offer 100 percent of a day’s

6. Leafy Green

Unlike most vegetables, dark leafy greens such as spinach, broccoli, kale, Swiss chard and collards contain healthful amounts of iron

7. Seaweed

Besides being a terrific source of iron and phytochemicals, many seaweeds—such as alaria, dulse, kelp, nori, spirulina and agar—are good sources of minerals

8. Dried Fruit

They’re good, super-convenient sources of iron—and if you combine them with some mixed nuts, you’ve got a packet of iron and protein you can take anywhere easily.