Tofu

If you're trying to avoid eating animal products, tofu is a particularly good source of protein. Tofu has enough 9 essential amino acids in a 3-ounce (85-gram) serving, providing 71 calories, 3.5 grams of fat, and 9 grams of protein.

Tofu comes in a variety of textures, which you may choose based on how you want to use it. Firm or extra-firm tofu can be used in place of meat in roasted, grilled, or sauteed dishes, and soft or silken tofu can be used in creamy soups or desserts. Edamame and tempeh are two more whole food sources of soy that are strong in protein and relatively low in calories and fat if you're not completely keen on tofu. Be aware that about 95% of the soybeans grown in the US are genetically engineered (GM). Tofu that has not been genetically modified can be bought if you prefer to stay away from GM foods.