<p>I'm currently a vegetarian and believe that I can get all of my needs fulfilled but am concerned about getting an adequate supply of protein. While beans and soybeans have a lot of it, they often must be cooked or present in canned form? I won't have enough time to cook and as for canned foods, I probably shouldn't rely entirely on them. What do you do to fulfill your protein needs if you're vegetarian?</p>
<p>Milk and pasta. Milk pretty much has all the protein you'll need. I've been a vegetarian for 8 years and I was asked to play high school football, so I think I'm getting enough protein. Obviously you're not going to get the ridiculous 100g of protein you get in KFC chicken, but at least your arteries will be clean and hollow.</p>
<p>I don't know what sort of vegetarian you are, but eggs and dairy products have a good amount of protein, and those two foods are usually abundant in cafeterias. </p>
<p>Besides eggs and dairy products, tofu and beans are the main daily sources of protein that cafeterias will offer. I usually just load up on tofu practically everyday. You don't have to worry too much about not getting enough protein. You can usually get enough protein if you focus on certain foods that have a decent amount of protein. You should definitely make sure that you have a source for some of the major vitamins and minerals that naturally occur in meats, such as iron and vitamin B12</p>
<p>My roomate is a veg and supplements with soy protein shakes. She's a dancer and needs it. I've tasted it before and it's nasty, but she says it's not so bad if you just slam it.</p>
<p>I know my old roommate used to take whey protein after working out.</p>
<p>He said even if you weren't vegetarian, it would help build muscle more quickly.</p>
<p>Just mix with water.</p>
<p>Of course, I felt it tasted like chalk and kindly declined.</p>
<p>Protein bars are an easy way to get what you need. They taste pretty good and are easy for college students to have on hand.</p>
<p>As for cafeteria food, beans or any dairy product is good. The tofu they tried to pass off at my cafetria was pretty nasty.</p>
<p>Thanks for the responses so far! Soy milk and tofu seem good.</p>
<p>THe problem with cafeteria beans is that - are they really vegetarian? Oftentimes they're mixed with pork.</p>
<p>I'm ovo vegetarian so I eat eggs but no dairy products because I'm lactose intolerant. However, I even try to avoid eggs as much as possible.</p>
<p>Hey, I'm a veggie too and I generally get my protein from soy (I stay away from dairy and eggs).</p>
<p>Beans in cafetarias tend to have lard and other pork material. I wouldn't eat it unless it says that it is in fact vegetarian. </p>
<p>If you eat a pretty healthy and diverse diet, you shouldn't have to worry. Americans on average consume WAY more protein than they should. I've been a veggie for years and I just got my blood tested: protein levels are just fine.</p>
<p>It seems like more and more places now are labeling things vegetarian or not, and you can always ask.</p>
<p>I'm a vegetarian and I think I get enough protein (I eat a lot of tofu and beans) but the iron's been a lot harder to keep up. The last 2 times I tried to give blood I was turned away for having an iron count of 37 -- the second time after trying to eat iron-rich foods for like a week beforehand. I might start taking supplements for that or smething.</p>
<p>dark leafy greens are a great source of iron</p>
<p>Beans also have a lot of iron. If you can have a microwave in your dorm room, you could throw together a burrito with different types to build up protein and iron-esp. if you add spinach or something to it. I've been a vegetarian for about 7 years, and I've just never worried about protein. Iron I think about on occasion, but just like "I should eat something with some iron." Not like "oh no, i'm dying!! I need MEAT!" I run cross country, and i've never had problems with my diet. Just eat a good variety.
Almost everything you can eat has some protein in it...just not usually very much. As long as you eat beans, rice, soy, bread, cheese, other grains, pasta, cereal, granola bars...you shouldn't have a problem. Don't eat the same thing every day, and don't try to live on chips and ice cream. Basically, if your diet is healthy (and you know if it is or not) then you are getting plenty of protein. People don't actually need 150 grams a day, contrary to popular American belief.</p>
<p>I actually do eat a lot of spinach and beans, which is why the low iron surprised me a bit.</p>
<p>Protein--you need 20 grams a day. Or your body will metabolize muscle for the brain to function. You do not need to go way over that, however.</p>
<p>Take your whey protein with yogourt.</p>
<p>i'm pretty sure she said she's lactose-intolerant</p>
<p>or he. i've no idea why i said she, 'coz i have no idea of the OP's gender.</p>
<p>oh... um.. soy then?</p>
<p>I <3 soy</p>
<p>you can make a million meals with it. Here's something ridiculously easy to make in a dorm room (I love it, but it may be an aquired taste):</p>
<p>I macrowave silken tofu right out of the carton and pour some soy sauce and hot spices on it and eat it straight.</p>
<p>^very schewan</p>
<p>A great way to get iron and basically all other vitamins and minerals is to eat fortified cereals like Total or Kellog's Complete breakfast cereal.</p>
<p>someone already mentioned that a lot of cafeterias are starting to (or already do) label their food as being veg-friendly. i was shocked when i saw all of the options up for us up at penn state... tofu and beans and veggies everywhere. they'd even special-make a vegan breakfast if you asked. </p>
<p>a lot of schools also have information (usually in pamphlet form from food services) about their food for vegetarians and vegans, so it might help to ask specifically at your school about the vegan and veggie options out there.</p>