Item Quantity Protein (g) Almonds (dry roasted) 1 oz. 4.6 Apple, with skin 1 0.3 Asparagus 1/2 cup 2.3 Avocado 1 4.0 Bagel 1 10.0 Beans, refried 1 cup 15.8 Beans, garbanzo 1 cup 14.5 Beans, navy 1 cup 19.7 Beans, soybean 1 cup 28.6 Beer 1 12 oz. can 0.9 Broccoli 1/2 cup 2.6 Cashews 1 oz. 4.4 Cheese, cheddar 1 oz. 7.1 Coconut 1 oz. 2.5 Granola cereal 1 bowl 3.7 Grapes, concord 1 cup 2.0 Macadamia nut 1 oz. 2.4 Macaroni 1 cup 6.7 Oatmeal 1 cup 6.0 Oats, rolled 1 cup 13.0 Oranges 1 1.2 Orange juice 8 oz. 1.7 Pancakes 2 4.5 Peanuts 1 oz. 6.6 Pistachios 1 oz. 5.8 Raisins 1 cup 5.3 Rice, brown 1 cup 4.5 Rice, white 1 cup 4.8 Sesame seeds 1 oz. 6.5 Soybean 1 cup 28.6 Spaghetti 1 cup 6.7 Tuna (water packed) 3 oz. 25.1 Walnuts, black 1 oz. 6.9 Wheat bread 2 slices 4.5 Waffle 1 7.2 Wheat, enriched 1 cup 11.6 Wheat gluten 1 cup 58.0 Yogurt, plain 1 cup 13.0 Burrito with beans, rice, veggies 42.5 grams Cereal with soy milk, 1 bowl 26.4 Deli sandwich with meat replacement, bread, and condiments 39.2 Not Dog (hot dog replacment) w/ two slices of bread 15.2 Pancakes (3 pancakes w/syrup) 8.2 Peanut butter and jelly sandwich 19.6 Pizza with cheese, 1 slice 26.4 Potato, baked with sour cream replacement 12.5 Rice, brown with stir fried veggies and soy sauce 21.2 Salad, basic with veggies, sunflower seeds, raisins 19.4 Soup, 1 bowl vegetable soup 10.2 Spaghetti with marinara sauce and meat replacement meat balls 32.1 Tomato sandwich 9.6 Tuna sandwich 34.5 Vegetable chow mein w/Braggs liquid aminos 12.5Item Quantity Protein (g) Almonds (dry roasted) 1 oz. 4.6 Apple, with skin 1 0.3 Asparagus 1/2 cup 2.3 Avocado 1 4.0 Bagel 1 10.0 Beans, refried 1 cup 15.8 Beans, garbanzo 1 cup 14.5 Beans, navy 1 cup 19.7 Beans, soybean 1 cup 28.6 Beer 1 12 oz. can 0.9 Broccoli 1/2 cup 2.6 Cashews 1 oz. 4.4 Cheese, cheddar 1 oz. 7.1 Coconut 1 oz. 2.5 Granola cereal 1 bowl 3.7 Grapes, concord 1 cup 2.0 Macadamia nut 1 oz. 2.4 Macaroni 1 cup 6.7 Oatmeal 1 cup 6.0 Oats, rolled 1 cup 13.0 Oranges 1 1.2 Orange juice 8 oz. 1.7 Pancakes 2 4.5 Peanuts 1 oz. 6.6 Pistachios 1 oz. 5.8 Raisins 1 cup 5.3 Rice, brown 1 cup 4.5 Rice, white 1 cup 4.8 Sesame seeds 1 oz. 6.5 Soybean 1 cup 28.6 Spaghetti 1 cup 6.7 Tuna (water packed) 3 oz. 25.1 Walnuts, black 1 oz. 6.9 Wheat bread 2 slices 4.5 Waffle 1 7.2 Wheat, enriched 1 cup 11.6 Wheat gluten 1 cup 58.0 Yogurt, plain 1 cup 13.0 Burrito with beans, rice, veggies 42.5 grams Cereal with soy milk, 1 bowl 26.4 Deli sandwich with meat replacement, bread, and condiments 39.2 Not Dog (hot dog replacment) w/ two slices of bread 15.2 Pancakes (3 pancakes w/syrup) 8.2 Peanut butter and jelly sandwich 19.6 Pizza with cheese, 1 slice 26.4 Potato, baked with sour cream replacement 12.5 Rice, brown with stir fried veggies and soy sauce 21.2 Salad, basic with veggies, sunflower seeds, raisins 19.4 Soup, 1 bowl vegetable soup 10.2 Spaghetti with marinara sauce and meat replacement meat balls 32.1 Tomato sandwich 9.6 Tuna sandwich 34.5 Vegetable chow mein w/Braggs liquid aminos 12.5