8:05a 200mg caf
[cream of oats 9g / 150 cal] + [pb powder 6g / 60 cal] = 15g / 210 cal .07ish p.idx "B+"
- but beta-glucan soluble fiber in oat bran makes this a better choice than p.index alone suggests.
vitamin

Saturday I rcvd soy protein powder (17 srv @ 25g / srv), soy isoflavone caps (240 x 150mg / cap),
and phytosterol powder (250g). Harvard Health and other articles suggested:
- 2g phytosterols, i.e. this is 125 days' worth

Isoflavone reco's are more complicated, but bottom line? 50mg/day is ample to reap LDL control benefits.

Protein needs by weight + age revisited
source 1: Mens Health "how much protein do you really need"
Their super simple rule of thumb: 30g protein at each meal - i.e. 90g per day :#
Obv animal flesh, eggs and hard cheeses are more protein-dense than plant sources, so veganism would make it hard to fulfil that reco without constantly munching tofu and/or beans and seitan all day long.