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Vegetarians don't eat meat, so they need to find other ways to get enough protein. Here are some common alternatives to meat:

Tofu: We have probably all heard of this one. Tofu is made out of soybeans. It comes either soft, where it can be added to sauces for things such as macaroni and cheese to add protein, or firm, where it can be added to a stir-fry. The firm tofu is the kind you usually find in dishes at restaurants.

Legumes: Beans are a staple in the vegetarian diet. You can eat beans in many different ways, such as: black bean burger, hummus (which is ground garbanzo beans or chickpeas), cooked in a burrito, baked with brown sugar, or pretty much any other way you can imagine! Beans are a favorite of non-vegetarians too!

Nuts: Peanuts, Walnuts, Cashews, Pecans, Almonds, Pine nuts, or Pistachios. All have protein and are great alternatives to meat.

No matter what a Vegetarian eats, it is important that they get enough protein. Another thing vegetarians need is iron. We usually get iron from our red meat, so they have to find alternatives to this. Here are some foods high in iron:

Dark Green Vegetables: Spinach, leafy greens, and beet greens all have significant amounts of iron.

Dried Fruits: Apricots, Prunes, and many other dried fruits are good sources of iron. Next