Where can I get protein?

Proteins are simply large chains of amino acids. Your body can only build 13 amino acids, and you have to eat the other 9 (these 9 are called “essential” amino acids). Your body will digest proteins into their component amino acids prior to absorbtion in the small intestine.

Animal protein is a “complete” protein becuase it provides all 9 of theessential amino acids. Fruit, vegetables, and legumes are non-animal sources of protein. Well-known legumes include alfalfa, clover, peas, beans, lentils, lupins and peanuts - all of which tend to have more protein than fruits and vegetables.

To ensure that you eat enough of all of the amino acids that your needs needs, be sure to eat a variety of foods. Relying on too few sources of protein may lead to deficiencies. An example of this is is the disease pellagra, caused by a diet low in niacin and protein sources that are low in the amino acid tryptophan. This was, historically, an issue for people that relied heavily on corn in their diet

Vegans (people who don’t eat any meat, dairy, or eggs) are also at risk for developing a B12 deficiency because, aside from fortified breakfast cereals, the only reliable dietary sources of vitamin B12 are animal-derived products. But even vegetarians who eat eggs and dairy products consume, on average, less than half the adult Recommended Dietary Allowance of 2.4 mcg of B12.

Bottom line is to eat a variety of healthy foods and consume the appropriate calories for your gender/ideal weight.

You can find great information from the US Department of Agriculture: http://fnic.nal.usda.gov