Bean curd.
Tofu is a food in which soy milk is coagulated and then pressed into pieces.
Tofu is tender and soft, so you can go well with any flavor of sauce or spice. 125 grams of tofu has only 81 calories and contains 81 gram of protein with a moderate fat content of 37 grams.
Tofu is rich in soy isoflavones, which are good for heart health, and soy isoflavones produce enzymes that produce nitric oxide. Nitric oxide can maintain blood vessel health, increase blood flow, and improve muscle capacity; Soy isoflavones are also good antioxidants that reduce free radical damage to muscles and accelerate muscle recovery.
Tempeh. Tempeh is made by fermentation of boiled soybeans with a nutty flavor and chewy texture. Compared with tofu, there are fewer processing procedures and more nutrients of soybeans, including protein and dietary fiber.
152 g protein, 72 grams of fat (of which only 1.)6 g saturated fatty acids) and 32 grams of dietary fiber. Tempeh also contains nearly 10% of the daily calcium requirement. The calcium in tempeh is absorbed equally well in the human body as well as the calcium in milk.
Gluten. Gluten is made up of wheat protein and has a texture similar to beef jerky. 100 grams of gluten contains 256 grams of protein – more than 100 grams of chicken breast contains.
As a very good protein supplement**, gluten can be tied in a crisper bag and placed in a backpack as a protein-supplementing food after exercise.