input: [Nutrient] Protein [Notes] 
output: Lacto- and lacto-ovo- vegetarians typically do not have trouble meeting their protein needs since dairy and eggs are concentrated sources of all essential amino acids and are digestible (the issue of lactose sugar intolerance is not related to protein digestibility). Vegans who consume adequate calories and a variety of plant sources of protein (e.g. legumes, whole grains, nuts, and seeds) will also meet their protein requirements. The older notion of “complementing” proteins is not necessary at every meal, but eating a variety of plant protein sources during the day does make it easier to consume enough essential amino acids to meet total protein needs. For more information, see The Vegetarian Society’s website. If you like technical papers, see the FAO link on protein quality.