By Dr. Jack Norris and Virginia Messina
• Eat a variety of plant foods every day.
• Have three to four servings of legumes on the daily menu. A serving is 1/2 cup of cooked beans or beans, 1/2 cup of tofu or tempeh, 1/4 cup of peanuts or peanuts, 1 cup of soy milk, or 2 tablespoons of peanut or peanut butter.
• If beans are uncomfortable due to gas production, choose more lentils and peas and include some veggie meats, tofu, or tempeh on menus.
• If plant milks are included in the diet, choose soy milk at least a few times. Almond, hemp, and rice milks are low in protein.
Vegan Forever Book.