As you switch from animal-based protein to plant-based protein, you will discover the wonderful world of eating 1 cup of beans daily. I mix mine with canned vegetables (Marjorie Holmes for great added flavor), and lentils. Powerhouse food!
Use the first link below to evaluate and add the legumes you choose to your food list. It has the calories, protein, fiber, and vitamin/minerals for each.
“The most common varieties of legumes are beans. These include adzuki beans, black beans, soybeans, anasazi beans, fava beans, garbanzo beans (chickpeas), kidney beans and lima beans. These foods are high in protein and carbohydrates but low in fat. For example, 1 cup of cooked adzuki beans contains 17 grams of protein, 57 grams of carbohydrates, 294 calories and only 0.2 grams of fat. In comparison, 1 cup of cooked chickpeas contains 15 grams of protein, 45 grams of carbohydrates, 269 calories and 4 grams of fat. Because of their assortment of flavors and textures, a mixture of lightly-seasoned, cooked-then-cooled beans makes a flavorful, nutritious and filling salad.”