You get protein by using dairy products which can come from animal or plant sources, such as, milk, soy milk, rice milk, yogurt,
soy yogurt, cheese,
soy cheese,
soy ice cream, and rice ice cream. For the plant
protein, you need to combine grains and nuts / seeds for essential protein have to be used daily such as rice and beans, pasta and beans, nuts to oatmeal, peanut butter and bread, and salad and nuts.