Tofu, which comes from soybeans, is an excellent source of protein and iron. This ingredient contains all eight essential amino acids and is a great option for vegans and vegetarians since it is plant-based and offers 10 grams of protein per half cup!

Tofu is also:

  • Gluten-free
  • Low in calorie count
  • Cholesterol free
  • Lower in calories compared to grilled chicken and steak

Tofu can also reduce the risk of heart disease and certain cancers, type 2 diabetes, and age-related brain disease. It also provides 44 percent of daily calcium needs, the most abundant mineral in the body, and 40 percent of daily iron needs. Tofu’s phytoestrogen properties are also beneficial to women entering menopause because they boost levels of estrogen and help reduce hot flashes.

Featured Meal: Sriracha Ginger Tofu and Ancient Grains Bowl

The Sriracha Ginger Tofu and Ancient Grains Bowl is a nutrient-packed bowl that features warm quinoa, shredded kale, tofu, carrots, raw beets, broccoli, sriracha, and carrot chili ginger dressing.