How much tofu equals one hamburger? What serving size of a lentil salad equals the protein found in three ounces of chicken? If I'm choosing vegetarian sources of protein, how can I make sure I'm meeting my daily protein needs?

One ounce of chicken, red meat or seafood contains about seven grams of protein. So a three-ounce chicken breast contains 21 grams of protein and a six-ounce hamburger has 42.

Use the following list to figure out portion sizes of vegetarian sources of protein. By substituting plant-based foods for animal-based foods, you'll decrease your fat and saturated fat intake, increase fiber in your diet and consume more healthful nutrients found only in plants. Better yet, these foods taste great.