Vegetarian Proteins
From my Purple Menu Plan Book, Vegetarian Protein Servings:
Beans bagged, any type cooked 2 cup
Cheese, lite or reduced fat 4 oz
Cottage Cheese 1% 3/4 cup
Egg Beaters 3/4 cup
eggs large whole 3 (up to 6 per week)
egg whites 6
lentils, cooked 2 cups
miso 5 oz
nuts any variety, unsalted 5 Tablespoons (TBS)
Peanut butter, reduced fat, 3 (TBS)
seeds, any variety, unsalted 5 (TBS)
soybeans, boiled 2 cup
soy milk, plain or low fat 2 cup
Textured soy protein 4 oz
tofu, firm, raw 1 cup
vegetarian burger 2
vegetarian hotdog 2
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