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. As a
vegetarian you need to supplement Vitamin B12 and calcium because you do not get enough for the body through the vegetarian food sources. Good sources of information are the American Dietetic Association website, www.eatright.org and Vegetarian Resource Group website, www.vrg.