10.Tempeh

Tempeh is also made from the versatile soybean. It’s a traditional Indonesian food made from fermenting whole beans. 

Like cheese, tempeh uses the action of special bacteria to break down some of the bean proteins and make them more easily digestible by human beings. 

Tempeh has a drier texture with around 20 percent protein, and is high in fiber, which makes it ideal for a meat substitute.

Various grains and other beans can also be incorporated with the tempeh to give it a heartier flavor and texture. It does have a subtle tangy flavor with a nutty aftertaste, so tempeh isn’t for everyone. You can grill, fry, sauté, or bake it – and try it in a lettuce wrap or grain bowl. It’s especially good as a barbecue meat substitute.

The fact that tempeh is fermented also helps maintain a healthy gut bacteria environment, like eating yogurt. It’s also high in calcium and antioxidants, and its high manganese content may help regulate blood sugar. It’s usually low in sodium as well. 

Since it’s so high in fiber, you need to incorporate it into your diet more slowly, to avoid bloating and gas.

One cup of tempeh usually contains about 319 calories, 34 grams of protein, 18 grams of fat, 184 milligrams of calcium, 4.5 milligrams of iron, and is a good source of magnesium and Vitamin B6.

Check the nutrition label with tempeh. If it’s had grain added, people with celiac disease or gluten sensitivity should avoid that variety and look for another preparation. It’s also not for those with soy allergies, of course. It’s great for a dairy-free or lactose-intolerant diet because of the added calcium.

We’ve covered just a few of the options on the plants based protein diet substitute for Meats within this special report, but please continue your research. Look for other recipes, brand and options as new ones become available on the market.

Meat substitutes are an inexpensive way to get your body the protein it needs to repair and replenish body cells and tissues.