You get
protein by using dairy products which can come from animal or plant
sources, such as, milk, soy milk, rice milk, almond milk, yogurt, soy yogurt, cheese, soy cheese, soy ice cream, and rice ice cream. If you are a vegetarian 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. Eat more raw fruits and vegetables for vitamins and minerals.