Most non-vegetarians think of tofu when they consider meat substitutes. Although tofu may be the most famous meat substitute in a plant-based diet, there are many more foods that have high protein content and help make up substantial, balanced meals. Many are soy products, but adventurous vegetarians can find a number of non-soy foods that will boost their protein intakes as well.
Tempeh
Try a meal with tempeh if you're looking for a meat alternative that has a more substantial texture than tofu. Tempeh is made from grains and fermented soybeans. It is denser and chewier than tofu, and it absorbs marinades well and holds up successfully to pan-frying and baking. Tempeh will soften slightly and become less dense if it is braised or brushed with a marinade prior to cooking.
Seitan
Choose seitan if you want a meat substitute that is not soy-based. According to the Vegetarian Society, seitan is wheat protein that is derived from wheat gluten. It's a very effective source of protein for vegetarians, and it is one of the meat substitutes that most successfully imitates the texture of real meat. Seitan is easy to prepare, versatile in recipes and works well as a substitute for chicken and other poultry.
Tofu
Use extra-firm tofu in stir-fries or baked dishes, and try silken tofu in vegetarian or vegan desserts. For a sweet mousse, you can puree silken tofu and combine it with chocolate and sugar. Veg Cooking notes that tofu is not very flavorful on its own but soaks up other flavors and marinades effectively. The organization recommends freezing and thawing tofu to give it a meatier, more substantial texture before preparing and serving it in a main dish.
Fake Meats
Embrace versatility and convenience by adding a variety of fake meats to your plant-based diet. The Mayo Clinic recommends that vegetarians try meatless products such as tofu dogs and soy burgers. According to the Clinic, these foods closely imitate the texture and taste of real meat but have many fewer calories and fat grams, making them a healthy alternative. Fake meats can be soy-based, wheat-based or made entirely of vegetables and other items.
Beans and Legumes
Prepare beans and legumes as meat substitutes in main dishes if you want to add more natural, whole foods to your diet. They're high in protein and very versatile, making it easy to use them in soups, casseroles and many other dishes. Products and spreads made from beans and legumes, such as hummus, are also nutritious and low in calories.
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