Tofu & Edamame

Tofu and edamame are anchor proteins for vegetarians and vegans on GLP-1 medications, and they benefit everyone. Both are complete plant proteins, supplying all nine essential amino acids—unlike most beans. Firm tofu delivers 15 grams of protein per 100 grams; edamame offers 11–12 grams plus 5 grams of fiber. Calcium-set tofu provides about 350 mg of calcium per 100 grams, along with iron and magnesium—critical for bone health on a low-volume diet. Silken tofu's gentle texture slides into soups or smoothies without challenging a sensitive stomach, while its neutral flavor adapts to any seasoning. Edamame is a portable, protein-and-fiber snack requiring only steaming. Compared to edamame, it is gentler but less fibrous. Used together—silken tofu for meals, edamame for snacks—they cover protein, calcium, and fiber without any meat.