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      

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