On the weight-loss food plan, 2 oz. of Qi’a equals 1 full grain serving and 1/2 of a protein serving. You can then add 4 oz. of any kind of milk or yogurt for the other half of your protein serving. Let sit for 3-5 minutes, add fruit, and enjoy.
On the maintenance food plan, 3 oz. of Qi’a equals 1 1/2 grain servings and 3/4 of a protein serving.