Wow, a lot of great information here. You already did, but had you not I would ask you make a post expanding on this thought.
Correct me if I'm wrong, what I think your saying above is it is okay to increase my intake of rice and bread in the absence of meat?
I do exercise regularly and a higher intake is ideal, but careful not to over do it.
I'm against vegetarianism and veganism. Though I suppose one could supplement with sunflower based phosphatidyl-choline, vitamin k2, and vitamin b12. I'm an advocate for consciensious omnivory. Meat and a few types of cheeses and eggs and fish have nutrients you can't find elsewhere. Again these are Choline, vitamin k2, vit b12. Carnitine and Creatine too. To get enough protein: I highly enjoy the quorn poducts especially their chicken nuggets :P. Bible ezekial 4:9 pasta, Also, corn and popcorn, peas, quinoa. Blackbeans, cowpeas, lentils and of course chickpeas. Pumpkin and watermellon and sunflower seeds. The best advice I can give you is to eat natto. Also to drink fresh young coconuts from non-gmo trees. Trust. non-fermented soy is bad, avoid it like the plague. Jury is still out on tempeh, Natto is perfect it's why the people of japan were healthy, it's not their seaweed consumption. If you've eaten your natto and drank your coconuts you should have no issues eating seitan(gluten) or lectins on the regular. Chia seeds and hemp leaves! How I wish I had access to hemp leaves. Whole wheat spaghetti and peas makes a good dish, complementary proteins and what not. Peas and corn. Corn and beans. I'm too in love with parmesian cheese to ever be a vegan. That and I know we are supposed to cook bone-in meat stews and soups. To eat small and midsized fish like trout, halibut, salmon, and light tuna. To eat egg yolks and cottage cheese and brie and gouda. You do you though. Kale and spinich(lutein and zeaxanthin) LOTS of brocolli(choline and chromium).
Meat and a few types of cheeses and eggs and fish have nutrients you can't find elsewhere. What kind of cheese?
non-fermented soy is bad, How do I know if it is fermented?
Where does one fine this magical Natto ?
So much good information here. Just need to format a little to make for easy reading. Thanks for digging into this with me. :)