What is the best sources of proteins and iron other than red meat, liver, seafood and things like that that I don't eat ( I'm vegetarian most of the time. sometimes eat chicken or salmon) ?

tuna, low fat cottage cheese, soy ...
I'll see if I can find a recent thread there was about this and I'll post it here for you, OK?

Here it is ... you can pick out the sources that suit your eating style.

http://www.3fatchicks.com/forum/show...t=protein+list