Portfolio Diet Foods

Almonds
7 nuts (9g)

Walnuts
4 halves (9g)

Peanuts (shell-free)
8 nuts (9g)

Pistachios (shell-free)
15 nuts (9g)

Other Nuts
7 nuts (9g)

Nut Butters (all natural)
2 tsp

Ground Flax Seeds
1 tbsp (9g)

Seeds (e.g. pumpkin, sunflower)
1 tbsp

Soy/Pea Beverage (fortified)
1.25 cups (324g)

Tofu (extra firm or firm)
1/2 cup (100g)

Tofu (extra firm or firm)
1/2 cup (100g)

Tempeh
1/4 package (50g)

Edamame (shelled)
1/2 cup (95g)

Veggie Burger
1 patty (75g)

Veggie Sausage Patties
2 patties (57g)

Veggie Meat Grounds
1/3 cup (55g)

Chick’n Tenders
3 tenders (75g)

Beans (cooked/canned)
1/2 cup

Green Peas
1 cup

Chickpeas (cooked/canned)
1/2 cup

Lentils (cooked/canned)
1/2 cup

Soy/Pea Protein Powder
1.5 tbsp (12g)

100% Psyllium Husk Powder
1 tsp (5g)

100% Psyllium Husk
1 tbsp (5g)

Metamucil (psyllium powder products)
2 tsp (10g)

PGX Supplement
2-3 capsules (2g)

Oat Bran
2/3 cup (63g)

All-Bran Buds with Psyllium
1/2 cup (45g)

Steel Cut Oats/Oatmeal (dry)
3/4 cup (119g)

Oat Bran Bread
1 slice (65g)

Barley (cooked)
2 cups (330g)

Okra (cooked)
3 cups (500g)

Eggplant (cooked)
4 cups (400g)

Persimmons
2 large (336g)

Oranges
2 large

Apples
2 large

Berries
2 cups