Instructions: Sea vegetables, cooked, 1/2 cup = 1 vegetable; soy flour, 1/4 cup = 1 lean meat plus 1/2 bread; soy grits, raw, 1/8 cup = 1 lean meat;
soy milk, 1 cup = 1 milk plus 1 fat;
tahini, 1 tsp = 1 fat;
wheat germ, 1 Tblsp = 1/2 bread;

(if used in large amounts may need to add a fat

The article also says that vegetarians should treat legumes as 1/2 protein and one bread, rather than just bread. The author also reccomends using low fat, high

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