The greatest nutritional problem for most vegetarian women is finding enough iron to prevent fatigue and anaemia. Vitamin B12 levels may also be low. They are rich in nutrients found in meat, including protein, iron, zinc and many vitamins of the B group. Legumes also provide complex carbohydrates and dietary fibre. If you haven't tried legumes, chick peas or lentils are good to start on.
Chick peas have a slightly nutty flavour and are versatile and cook quickly.
These can be found in vegetarian foods. Wholegrain products, legumes and nuts can supply zinc. However, the phytic acid in bran and phosphates in soy beans and soy milk will reduce the amount of zinc absorbed. Iron is found in leafy green vegetables, wholegrain products and legumes. Women and teenagers have very high requirements for iron and many vegetarians in these groups become anaemic.