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    Vegetarian Meat Alternatives

    Lean proteins should be a part of every meal. If you are a vegetarian, it will take some searching to find a variety of meat alternatives that suit your palette. Stores now stock a variety of meatless products. These products simulate the taste and texture of meat, but have less fat and fewer calories. Some meatless products, such as tofu or tempeh, are made from soybeans. Others are made from textured vegetable protein, or other sources. Tastes vary, and if you don't care for one product, keep trying.

    View our video on soy protein, Slipping in Soy.

    Locating Meat Alternatives

    Stores carry the items in different aisles — don't be too shy to ask for help. To find the meat alternatives listed in this section, look in the following areas of your grocery store:

    • Produce aisle: fresh edamame, tofu, luncheon meat and "hot dogs"

    • Cheese section: for cheese, tofu/tempeh and luncheon meat alternatives

    • Freezer case: breakfast links/sausages (breakfast section); Patty/ground types (near entrees); edamame (vegetable section)>

    • Produce/bulk bins or bakery area: nuts and seeds

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    Meat Alternative Brands Table


    Breakfast Meats

    Type

    Company

    Portion

    Sausage links

    Morningstar Farms, Boca , Litelife

    4 each

    Sausage patties

    Morningstar Farms, Boca, Trader Joes

    2 each

    Sausage, tube

    Gimme Lean

    2 each

    Canadian bacon style

    Yves/Veggie Cuisine

    2 slices

    Burger/Patty

    Type

    Company

    Portion

    Meatless patty — vegan

    Boca, Burger Nouveau

    1 patty

    Chicken style
    - Herb-crusted cutlet
    - Charbroiled — vegan

    Garden burger, Morningstar Farms
    Garden burger
    1 patty
    1 patty

    Chunks

    Type

    Company

    Portion

    Vege stewed beef chunk

    Vegefarm, Worthington

    2 oz

    Chicken Strips

    Lightlife

    1/2 pkg

    Meat free nuggets

    Quorn

    3-4 each

    Textured vegetable protein

    Bob's Red Mill, bulk bins, Nutrela

    1/4 c dry

    Veggie buffalo wings

    Morningstar Farms, Trader Joes

    5 each

    Tuno

    Worthington

    1/2 cup

    Deli Slices

    Type

    Company

    Portion

    Turky, ham, salami

    Tofurky, Ives, Litelife

    5 slices

    Hot Dogs

    Type

    Company

    Portion

    Smart dogs (small size)

    Litelife, Worthington

    2 each

    Veggie dogs

    Yves Veggie Cuisine

    1 each

    Soy, ground

    Type

    Company

    Portion

    Crumbles
    -Frozen
    -Fresh


    Yves Veggie Cuisine, Lightlife,
    Morningstar Farms

    1/2 cup
    1/2 cup

    Soyrizo/vegan chorizo

    El Burrito/ Mexican

    1/2 cup

    Taco filling

    Fantastic

    1/2 cup

    Tofu

    Type

    Company

    Portion

    Fresh

    Various Brands

    1 cup

    Marinated, pressed tofu

    Wildwood, Trader Joes

    3 oz or 1/2 pkg

    Aseptic/shelf stable

    Mori-nu or Kikoman

    1/3 box


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    Cheese, Tofu, Tempeh

    Cheese (choose lower-fat versions when available)

    Type

    Portion

    Hard Cheese
    - Parmesan, Romano


    4 Tbsp

    Medium cheese
    - Cheddar, Monterrey jack, swiss, provolone, mozzarella


    2 oz
    Farmer's Cheese
    - Cottage cheese/ricotta/paneer

    1/2 cup
    Soft Cheese
    - Bleu, gorgonzola, brie, camembert

    2 oz

    Eggs

    Type

    Portion

    Whole regular or omega fortified

    2 each

    Egg substitute, Eggbeaters, or other

    1/2 cup

    Egg whites

    1/2 cup or 4

    Legumes and Beans (Note: all choices count as a starch)

    Type

    Portion

    Black-eyed peas, garbanzo, black bean, soybeans, kidney, etc.

    1 cup cooked

    Split peas, lentils, mung beans, dals (thick)

    1 cup cooked

    Nuts & Seeds (Note: all types are high fat/calorie)

    Type

    Portion

    Walnut, almond, pistachio/pista, pecan, peanut, etc.

    1/2 cup

    Pumpkin, sunflower, pinole/pinenut

    1/2 cup

    Soybeans, fresh (Edamame)

    Type

    Portion

    -Fresh or Frozen shelled soybeans

    1 cup

    -Fresh or Frozen unshelled soybeans

    5oz or 1/4 pkg

    Tempeh

    Type

    Portion

    White Wave or other brands

    3 oz or 1/2 pkg


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