According to the Centers for Disease Control and Prevention, adult women need 46 grams and men need 56 grams of protein a day.
Seitan: A mixture of high-gluten wheat and water that is thoroughly kneaded and washed; often called "wheat-meat." When cooked, its taste and texture is similar to meat, making it great in stew or stir-fries. It offers 31 grams of protein per serving (3 ounces) and contains 118 calories per serving.
Tempeh Fermented whole soybeans that are condensed into a firm, fiber-rich cakelike form. This processes increases iron bioavailability and digestibility. It offers 20 grams of protein per serving (4 ounces) and contains 220 calories per serving.
Textured vegetable protein (TVP): A meat substitute made from soy flour; can be bought dry (dehydrated) or moist. TVP is flavorless on its own, but it absorbs flavors during cooking. It offers 13 grams of protein per serving (one patty or roughly 3 ounces) and contains 130 calories per serving.
Tofu (firm): A combination of cooked soybeans and a coagulant made from calcium sulfate or magnesium sulfate. Tofu absorbs and takes on the flavor of ingredients with which it's prepared. It offers 11 grams of protein per serving (4 ounces) and contains 80 calories per serving.
Seitan: A mixture of high-gluten wheat and water that is thoroughly kneaded and washed; often called "wheat-meat." When cooked, its taste and texture is similar to meat, making it great in stew or stir-fries. It offers 31 grams of protein per serving (3 ounces) and contains 118 calories per serving.
Tempeh Fermented whole soybeans that are condensed into a firm, fiber-rich cakelike form. This processes increases iron bioavailability and digestibility. It offers 20 grams of protein per serving (4 ounces) and contains 220 calories per serving.
Textured vegetable protein (TVP): A meat substitute made from soy flour; can be bought dry (dehydrated) or moist. TVP is flavorless on its own, but it absorbs flavors during cooking. It offers 13 grams of protein per serving (one patty or roughly 3 ounces) and contains 130 calories per serving.
Tofu (firm): A combination of cooked soybeans and a coagulant made from calcium sulfate or magnesium sulfate. Tofu absorbs and takes on the flavor of ingredients with which it's prepared. It offers 11 grams of protein per serving (4 ounces) and contains 80 calories per serving.
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