Well, since your choices for protein are quite limited, as you are a vegetarian, then, you’ll have to specifically drink Milk.
Yeah, but tea/coffee will be mostly water… and barely contains milk (which gets highly diluted with water).Besides, tea/coffee contains way too much SUGAR.
My suggestion, therefore, is for you to consume 3 cups of milk (3 times each day)…whole milk… and NO SUGAR
Oh please, continue to drink tea/coffee… Just go down on the sugar…Better to just quit adding sugar…You’ll get used to it pretty quickly.