
9. Tofu
Tofu, or bean curd, is made from coagulated soy milk pressed into blocks. It is an excellent alternative to meat and is a staple in many Indian dishes. A quarter block of tofu contains 12.8 grams of protein and 117 calories. Apart from protein, tofu is rich in other nutrients, such as iron and calcium.

Better yet, tofu is also low in calories. But one of the best things about tofu is that it will take on the flavor of the foods it’s cooked with. This makes it quite versatile. In fact, you can use tofu instead of chicken or beef in a stir-fry. One delicious way to prepare tofu is to grill it and serve it with a peanut and coconut sauce.
There is some controversy over the health benefits of some soy products, particularly those with estrogen-like substances. So, avoid soy isoflavone supplements and foods containing soy protein isolate and textured vegetable protein in protein powders and health bars. The good news is, tofu is a whole soy product, so if you eat it in moderation, there’s no reason to eliminate it from your diet.