These ladies have some very good advice, although I am of a different opinion than Jane when it comes to vitamin supplements. However, don't take
anything over-the-counter without consulting your doctor.
You say you don't eat red meat? That's good; I do eat
some red meat, but not very often (but that's just me). Do you eat fish or chicken, or are you completely a vegetarian? Chicken and fish are excellent sources of protein; I also eat beans and rice together. Combined, these dishes make a complete protein (however, use brown or whole grain rice, because white rice is stripped of important fiber and nutrients). Peanut butter is also a good protein, although nuts, and the right vegetable and grain combinations, are also good sources of protein. I eat chicken and a wide variety of seafood; so is peanut butter, but since it's a bit high in calories, don't overdo. PB is good on celery, and on plain, unsalted rice cakes.
Good luck to you in your judo, dancing, and personal sustainability; hope some of this advice helps.
Ladies, if my post seems a little off grammatically, I apologize. I had an accident at work and am on prescription pain killers and a muscle relaxant that is making me absolutely loopy. I'm sorry if I'm being incoherant tonigt.