Tofu (8 g of Protein per 3 Ounces)


Like hemp seeds, soy contains all nine essential amino acids, making it a complete protein, Sussi says. Soy is at the root of several types of foods, including soy milkedamame, miso, tempeh, and soy nuts, giving you plenty of ways to incorporate soy products into your diet. It’s the main ingredient in tofu, too, which should be high on your list of meat substitutes. One slice, which is 85 g or 3 ounces, offers 8 g of protein, according to the USDA.

It also contains potassium and iron, Sussi says. Soy products don’t have the best reputation — you may have heard that soy can lead to breast cancer. According to the American Cancer Society, that link was found in animals and doesn’t appear to be an issue for humans, which is why their experts say it’s safe and advisable to enjoy soy products.

The great thing about tofu is it’s a great addition to stir-fries and one-pan recipes you can roast in the oven. For inspiration, check out Pinch of Yum’s Honey Ginger Tofu and Veggie Stir-Fry or Kitchen Treaty’s Sheet Pan Tofu and Veggie Dinner recipe!)

Hemp Seeds (10 g of Protein per 3 Tbsp)

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