True vegetarians, or vegans, consume nutrients from only 2 source - the plant kingdom and dietary supplements. Eating a variety of grains, fruits and vegetables supplies all of the essential amino acids. For example, a vegan diet contains all the essential amino acids if the RDA for protein contains 60% of protein from grain products, 35% from legumes, and 5% from leafy vegetables. A 70kg man will satisfy the essential amino acids requirement by consuming about 56gm of protein from approx. 1 1/4 cup of beans, 1/4 cup of seeds or nuts, 4 slices of wholegrain bread, 2 cups of leafy veggies and 2 1/2 cups of grains (brown rice, cracked wheat, oats).
A lactovegetarian diet provides milk and related products such as icecream, cheese, & yoghurt. This approach minimises the problem of consuming insuffucient high quality protein, and increases the intake of calcium, phosphorous and vitamin B12. Adding an egg ot the diet (ovolactovegatarian) ensures intake of high quality protein.
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