Tofu

Tofu is a plant-based choice that packs a protein punch — half a
cup has over 11 grams. Tofu is made of soybean curds pressed into
blocks, and it’s free of cholesterol and low in saturated fat.
Because it takes on the flavor of whatever you cook it with, you
can make tofu taste like you want it to for almost any dish.

Tempeh

Made from fermented soybeans, tempeh has even more protein than
tofu. Half a cup has over 16 grams. You can marinate tempeh before
cooking to give it flavor, and sauté it for a crispy outside.

Seitan

With over 11 grams of protein per each half cup, seitan is
another good non-meat protein source that takes on the flavor of
any seasonings you add. But if you’re gluten intolerant, seitan
isn’t for you. It’s made from cooked wheat gluten.

Jackfruit

Yep, this fruit can take the place of meat. Jackfruit is full of
vitamins, minerals, antioxidants, and fiber. Plus, with 2.6 grams
per cup, it has much more protein than most other fruits. You can
use it as an alternative for shredded meat in barbecue or pulled
pork recipes. But be aware: While it has more protein than fruit,
it has much less than meat. So its benefits are more in terms of
texture and taste than nutrition.

Mushrooms

Grilled portobellos are savory, “meaty,” and can fill a
hamburger bun nicely. But if you’re looking for protein and other
nutrients you get from meat, mushrooms aren’t the way to go. They
have only 3 grams of protein for every 1 cup and lack the iron,
B12, and zinc meat brings to the table.

Beans

For a filling protein/fiber combo, beans are an ideal pick. One
cup of lentils comes with more than 15 grams of protein and a
whopping 15 grams of fiber — around half your daily recommended
value. You can easily sub them for ground beef in tacos, chili, and
other similar dishes.

Textured Vegetable Protein

Textured vegetable protein, or TVP, is a meat replacement made
of soy flour with the fat removed. Half a cup has 14 grams of
protein, but is higher in carbohydrates than other meat substitutes
at 9 grams. You can use it to give a meat texture to dishes, or you
can also find it shaped as meat products, like chicken nuggets.

Chickpeas

Chickpeas, also known as garbanzo beans, are the protein (and
fiber) powerhouses that make up hummus. But you can also use them
to make baked falafel, which is solid enough to serve as a
meat-free patty. Half a cup of chickpeas offer over 7 grams of
protein and 6 grams of fiber, with low fat, no cholesterol, and
plenty of vitamins and minerals.

Blends

There’s an almost endless supply of pinch-hitters for meat made
of a combination of soy protein products, wheat protein products,
and plant proteins. Common brands include Beyond Meat, Impossible
Foods, MorningStar Farms, Boca, Gardein, and Tofurky. Although many
of these choices can deliver protein, they’re also often highly
processed and high in sodium, so read labels carefully.

Which Is Healthiest?

Your personal health needs will help decide which meat sub is
best for you. But in general, it’s good to go for whole foods like
beans over processed foods like blends. Impostor meat products tend
to overload on sodium, saturated fats, and added ingredients. Talk
to your doctor if you’re on the fence about the right meat
alternative.

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