Soy is considered a complete protein, meaning it provides all the amino acids your body needs but can’t make on its own. And soy comes in many forms, offering between 8 and 18 grams of protein per serving.

Options include:

Edamame

Soy milk

Tempeh

Tofu

Soy is a great source of fiber and contains B vitamins, iron and zinc, too.

“Tofu is so versatile that you can use it in place of meat in a recipe or even as a base for creamy desserts,” recommends Zumpano. “Tempeh’s firm but chewy texture makes it a superb addition to sandwiches and salads. Or crumble it to substitute for ground meat in recipes.”

Legumes

Just a half-cup of any bean variety packs 6 to 9 grams of protein, while a half-cup of cooked lentils adds about 12 grams of protein to your meal.

Options include:

Black beans

Black-eyed peas

Brown lentils

Cannellini beans

Chickpeas

Green lentils

Green peas

Kidney beans

Navy beans

Pinto beans

Red lentils

Beans may also help lower cholesterol, while lentils may lower blood pressure. And both promote healthy gut bacteria, notes Zumpano.

“Try adding beans and lentils to soups, curries, tacos or salads,” she suggests

Seeds

Most varieties of seeds contain about 7 to 8 grams of protein per ounce.

Options include:

Chia seeds

Flaxseeds

Hemp seeds

Pumpkin seeds

Sesame seeds

Sunflower seeds

Seeds also come with other benefits, including nutrients that support bone and brain health.