Why it’s great: This meat alternative made from wheat gluten acts as the star of many Buddha bowls—and thanks to its dense texture, it’s eerily similar to duck, but works well as a sandwich or pizza topping. If you have a soy allergy or prefer to avoid it for other reasons, seitan isn’t soy-based, so this is a safe bet. It’s high in protein, which can help promote weight loss and muscle maintenance, Shapiro adds.
Keep in mind: Since it’s made of wheat proteins, people with gluten sensitivities, intolerances, allergies, or celiac disease should stay away. You also have to be careful about what you’re buying. “Quick store-bought varieties are often full of preservatives, seasonings, and additives like soy sauce, sodium, and stabilizers to help it taste better,” Shapiro says.
Unlike other meat alternatives, seitan is not considered a complete protein, so Shapiro recommends pairing it with other sources of plant-based protein like beans to balance it out.
Why it’s great: Jackfruit mimics the texture of pulled pork. The India-native fruit has a slightly sweet flavor, but if you braise it in the right savory sauces, you’ll hardly be able to tell the difference. It’s high in magnesium, fiber, B6, and antioxidants, says Shapiro, while also being fairly low carb. The fiber content also helps with bowel regularity, weight loss, and cholesterol levels, she adds.
Keep in mind: It’s not as high in protein as other meat alternatives, according to Shapiro, so pair it with other sources of plant protein like ancient grains and legumes for a complete, balanced meal.