These entrée foods provide one serving of protein, approximately 10-20 grams:

  • 4oz tofu
  • 4oz tempeh
  • 4oz seitan
  • 1 cup of cooked beans, lentils, split peas or bean dip (e.g. hummus)
  • 3-4oz fish or seafood, or lean poultry, beef, lamb, or game:
  • ideally organic hormone- and antibiotic-free
  • 2 organic eggs

These foods provide a little extra protein, though they are not considered full protein servings:

  • 2 Tbs organic rice, hemp or organic soy protein powder
  • 1 cup high-protein soymilk, e.g. Organic Valley or Edensoy brands, providing 7-10 grams of protein per 1 cup
  • 1/2 cup organic soy nuts
  • Organic peanuts & peanut butter
  • Soy yogurt
  • “Field roast” (a lentil, seitan & vegetable combination)
  • Soy “burgers” and sausages