HELP ESSENTIAL FOODS™ – PLANT BASED PROTEIN SERVINGS
Choose the number of servings for each meal or snack from list. Each food is exchanged as 1 serving based on the U.S. or Metric Serving Size listed.
| Food | U.S. Serving Size | Metric Serving Size | Starch | Meat Lean | Meat Medium Fat | Meat High Fat | Fats |
|---|---|---|---|---|---|---|---|
| edamame | 1/2 cup | 77.5 grams or 125 milliliters | 0.5 | 1.0 | |||
| falafel (garbanzo beans or chickpea) | 3 patties | 3 patties or 51 grams | 1.0 | 1.0 | |||
| hummus | 1/3 cup | 81.2 grams or 80 milliliters | 1.0 | 1.0 | |||
| soy bacon strips | 3 strips | 3 strips or 24 grams | 1.0 | ||||
| soy beef crumbles | 2 ounces | 60 grams | 0.5 | 1.0 | |||
| soy burger | 2.5 ounce patty | 70 gram patty | 0.5 | 2.0 | |||
| soy chicken nuggest, breaded | 2 nuggets | 2 nuggets | 0.5 | 1.0 | |||
| soy frankfurter | 1 1/2 ounce frankfurter | 42.5 gram frankfurter | 0.5 | 1.0 | |||
| soy nut butter | 1 tablespoon | 15 milliliters | 1.0 | ||||
| soy nuts, dry roasted | 2 tablespoons or 0.75 ounce | 21.3 grams or 30 milliliters | 0.5 | 1.0 | |||
| soy sausage crumbles | 2 ounces | 60 grams | 1.0 | ||||
| soy sausage patty | 1 1/2 ounces | 45 gram patty | 1.0 | ||||
| tempeh bean cake | 1/4 cup | 41.5 grams or 60 milliliters | 1.0 | ||||
| tofu, firm | 4 ounces | 126 grams | 1.0 | ||||
| tofu, lite, silken | 4 oucnes | 120 grams | 1.0 | ||||
| vegetable burger, meatless | 1 patty | 1 patty | 1.0 | 2.0 |