15. Tofu: 8g Protein (16% DV)
Tofu is derived from soybeans and is often used as a meat substitute for those looking to reduce the amount of meat they eat, as well as those following a meatless diet plan.
If you’re trying to build muscle by eating more protein, you can supplement your meat intake with tofu and still get the benefit of a quality protein source. You aren’t limited to just tofu when it comes to a soy-based food that provides protein. Try tempeh as a high-protein food that can also sub in for meat.
Tofu is also an excellent source of calcium, and the same 100 gram serving that nets you 16% of your protein for the day gets you 35% of your calcium.
Tips for eating more: Vegans and vegetarians have been using tofu for years to replace meat, thanks to its various textures and high protein levels. If you’ve been looking to reduce your meat intake, tofu can help. Try subbing in tofu for the meat in your favorite dishes. Choose between silken tofu or one of the firmer varieties depending on the recipe you’re using.