1. Pea Protein
Why it’s great: It’s tough to mimic the texture and mouthfeel of ground beef, but pea protein isolate or textured pea protein nails it pretty well. Some brands use beets as food coloring to give pea protein isolate that medium-rare ground beef look, according to Desiree Nielsen, RD, the founder of Transformative Nutrition. It’s also gluten-free, soy-free, GMO-free, and contains tons of protein, she notes.
Keep in mind: While vegan, it can be loaded with coloring and textural additives. “Eating hyper-processed meat substitutes like this once or twice a week as a treat would be fine within a healthy diet, but I wouldn’t make them a mainstay over simpler options like beans and high-protein veggies,” she says.
2. Tempeh
Why it’s great: “One of my favorite vegetarian meat options,” says Amy Shapiro, RD, the founder of Real Nutrition. Not to be confused with tofu, tempeh is made from fermented soybeans. The result is a thick, loaf-like substance that tastes delicious sliced in sandwiches, cubed in salads, or sizzled and smoked on a pan in place of bacon strips.
It’s a complete protein (meaning it contains all nine amino acids), and the fact that it’s fermented helps maintain healthy gut bacteria. It’s high in calcium, which promotes strong bones, and contains antioxidants, which helps ward off a variety of diseases. Tempeh is also rich in isoflavones, which may help fight certain cancers, Shapiro says, while its high manganese levels might help regulate blood sugar and, again, promote bone health.
Keep in mind: Tempeh is extremely high in fiber, so introduce it into your diet slowly to avoid bloating. Since store-bought versions can be high in sodium and other additives, you can also buy your own tempeh starter kit for a healthier DIY version.