I was speaking to a dietician and she gave me some tips.
Said you have to eat a bunch of nuts/legumes (not as much green lentils) to get enough protein, and they also have iron. Most plants have incomplete proteins and we can’t get all the amino proteins we need, but nuts/legumes have complete proteins.
b12 supplements are a good idea.
Iron supplements would be a good idea, but they cause stomach issues. But she said after eating an iron source, which is a lot of green vegetable, have vitamin C (fruit for desert) caus vitamin c helps digest iron.
Anything i’m misremembering? Or that i should consider?
According to https://en.m.wikipedia.org/wiki/Vegetarian_nutrition:
Protein from a variety of plant foods eaten during the course of a day supplies all essential amino acids. example, the combination of both whole rice and canned chickpeas has no limiting amino acids, that means that only consuming rice and chickpeas, in these specific quantities of 306g/day and 261g/day respectively, for long periods of time, would not result in any of the essential amino acid deficiency.
Vegetarian diets can be low in omega-3 fatty acids (O3FAs)
Vegetarians were not found to suffer from iron (Fe) deficiency more than those who ate meat.
Usually lower zinc concentration
Plants don’t often have complete proteins, but the can be eaten together to make a complete protein. For instance grains and legumes make a complete protein (like rice and beans or peanutbutter on bread). This is an easy to use diagram https://www.bodybuilding.com/images/2016/november/complete-proteins-infographic-v2-640xh.jpg