More protein and calcium in a vegetarian diet?

So i'm a vegetarian and i am severely lactose intolerant if i have anything with lactose it an put me in the hospital. I know i need more calcium and protein in my diet, are there and special foods i an eat that wont make me sick and will give me more calcium and protein?More protein and calcium in a vegetarian diet?
It's a myth that you need milk products to get a good amount of calcium. I've always hated milk. You can get calcium from a lot of hearty veggies. Collard greens, broccoli, kale etc. You can get protein from nuts and lentils.



I'm vegetarian and I don't like dairy.
For calcium, you can take cholerella, fortified products, or processed supplements. Makes things a lot easier.

Protein- lentils (try veg chili, bean salad, black bean soup, or eat em plain), whole grains (like quinoa or amaranth), tempeh, tofu, nuts and seeds, eggs, some fake meats.



A regular day for me would go like:

Breakfast: a whole wheat bagel; an apple with 2 tbsp peanut-flaxseed butter 18g

Lunch: soba noodles with stir fried vegetables and 3 oz tofu; serving sauteed squash ~10g

Snack: Mini Luna bar and a serving baby carrots 4g

Dinner: 1 1/2 cups black bean soup (black beans, corn, tomato, spices) and a whole wheat roll ~17g



And since my recommended amount is 45g, I exceeded that without even trying :) See? Easy!More protein and calcium in a vegetarian diet?
Try tofu and peanut butter sandwiches for a quick protein boost. Cut the tofu about a quarter inch to half inch thick, warm it a little then put in a sandwich preferably wholemeal with plenty of peanut butter.



***Important*** make sure you are not allergic to peanuts first. Perhaps your first attempt should be just a small biscuit with a little peanut butter on it to ensure that you don't react to it.



For calcium, I would suggest either soy milk or a calcium supplement.



Cheers!
Almonds have a high calcium content, so you should invest in a blender and make your own almond milk.



This lady shows how to make almond milk in under two minutes: http://www.youtube.com/watch?v=iITtn71NQ鈥?/a>More protein and calcium in a vegetarian diet?
Soy milk is formulated with calcium. Buy one from the store shelf.