If I am having it for lunch I would have half a cup or chickpeas and half a cup of brown rice (for example), so 1 cup in total, but for dinner I would have a cup of chickpeas and a cup of rice, so 2 cups in total. All the rest is virtually fat free so just throw it all in there!
Agreed about the fake meat and pre-packaged food. There is an insane amount of salt in it!
Asian food is easy to make vegetarian. I make my own sushi (with brown rice), stir frys (avoid packet and jar stir fry sauces), and I nice hot laksa in winter. And if you put chilli and ginger in its a bit of a detox at the same time!