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 #8 Oats, tofu is lower in fiber but higher in complete protein and calcium. 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.