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.