A second option for vegans is soy. Most beans are low in one or more of the the essential amino acids, but soy is a super bean that delivers a complete protein.
Tofu is great added to stir frys as a meat substitute. The firmer the tofu, the higher the protein content, with a typical serving containing 90 calories, 5g of fat, 2g of carb and 10g of the crucial protein.
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