Don't worry about eating exactly 30% of your diet as protein. There is protein in many different foods. And it is quite calorie dense so a cup of legumes would be more calories than a big salad. You don't have to eat a third of your food as meat to be getting enough.

Hi Heather, I wouldn't be worried unless you're not feeling good - protein deficiency is pretty rare in our society, and vegetables and grains have more than you'd think - an avocado has 4 to 7 grams, and even a bell pepper has a gram of protein! But if you're really concerned, Megan is right, you might want to consult your doctor or a dietitian who is knowledgeable about vegetarian diets. I can also recommend the books Becoming Vegetarian and Becoming Vegan by Branda Davis and Vesanto Melina. -Kat, senior web editor

Hi Heather, sounds that you might be a vegetarian? Are you? I've been trying to find ways to replace meat in my diet (for health and environmental reasons) so I know how it can be hard to get that protein in -- I go for eggs and fish to get a protein fix. But, if you're not a vegetarian, nothing really beats meat.
If you are really concerned, maybe see a doctor. I wasn't getting enough Iron at a time in my life, but it wasn't until I saw a doctor that I found out how to change my diet and lifestyle to give my body the nutrition I needed. - Megan Lau, web editorial assistant