protein...

how much is enough?
your weight x 0.36 = how many grams of
protein per day
3oz chicken = 24 g, 3.5oz gardein™ = 24g

cholesterol...

there is no 'good cholesterol' in any food
–the best thing to do is to keep one's fat intake low and reduce intake of animal products.

fat...

according to the American Dietetic Assoc., 'vegetarian diets are typically lower than non-vegetarian diets in total fat, saturated fat, and cholesterol…these factors are associated with increased risk of obesity, coronary heart disease (which causes heart attacks), high blood pressure, diabetes, and some forms of cancer'... be aware of the type and amount of fat you consume and limit foods high in saturated fat which can increase LDL (bad cholesterol) levels, instead, eat more plant proteins.

fiber...

in the US, average daily fiber intake is 10-20g per day. experts recommend 30-40g per day.

plant-based foods...

grains, beans, vegetables and fruits is the best way
to keep saturated fat intake low and to avoid cholesterol completely.

lower risk for cancer… all the evidence points to a low-fat, high-fiber diet that includes a variety of fruits, vegetable, whole grains and beans, as being the best for cancer prevention. not surprisingly, vegetarians, whose diets easily meet these requirements, are at the lowest risk for cancer and have about half the cancer risk of meat-eaters.