Glow15 is suited to people with many dietary preferences and guidelines, so you can absolutely trade dairy and meat for fish and other plant-based sources of protein and fats. Below is a chart with plant-based protein sources, so you can get an idea of some options to begin substituting.
BEST PLANT-BASED SOURCES FOR GLOW15
(INCLUDES LACTO-OVO OPTIONS)
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Foods |
Portion |
Protein |
Carbs |
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Almond butter |
1 oz |
6g |
5g |
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Almonds |
2 tablespoons |
4g |
4g |
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Baked beans |
1/4 cup |
3g |
15g |
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Black beans |
1/4 cup |
4g |
10g |
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Broccoli |
1 cup |
2g |
8g |
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Brussels Sprouts |
1 cup |
3g |
11g |
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Cashews |
1 oz |
4g |
8g |
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Chia seeds |
1 oz |
5g |
11g |
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Chickpeas |
1/4 cup |
3g |
11g |
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Cottage cheese |
1/2 cup |
14g |
3g |
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Edamame |
1/4 cup |
4g |
2g |
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Egg |
1 large |
6g |
1g |
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Egg white |
1 large |
4g |
0.34g |
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Greek yogurt, whole milk |
8 oz |
20g |
10g |
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Gruyere cheese |
1 oz |
8g |
0.10g |
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Hemp seeds |
1 oz |
6g |
1.89g |
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Hummus |
2 tablespoons |
1g |
4g |
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Kidney beans |
1/4 cup |
4g |
10g |
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Lentils |
1/4 cup |
4g |
8.5g |
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Mozzarella (part skim) |
1 oz |
7g |
1g |
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Peanut butter, unsalted |
1 tablespoon |
7g |
3g |
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Pinto beans |
1/4 cup |
5g |
9.50g |
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Pistachios |
1 oz |
6g |
7.63g |
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Pumpkin seeds |
1 oz |
9g |
3.78g |
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Soybean |
1/2 cup, cooked |
15g |
6.72g |
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Spinach |
1/2 cup |
3g |
0.83g |
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Split peas |
1/4 cup |
4g |
10.34g |
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Sunflower seeds, with hulls |
1 oz |
6g |
6g |
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Tempeh |
4 oz |
21g |
16g |
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Tofu |
4 oz |
7g |
1.33g |
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Walnuts |
1 oz |
4g |
3.89g |
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White beans |
1/4 cup |
4g |
8.50g |
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