Textured Vegetable Protein TVP - is a meat substitute that is made from defatted soy flour, a by-product when making soybean oil. The extrusion technology changes the structure of the soy protein, resulting in a fibrous spongy matrix that is similar in texture of meat. TVP shell life is more than one year, once rehydrated it should be used at once or stored for not more than 3 days in the refrigerator. Use cold or hot water with a bit of lemon juice or vinegar to quicken the rehydration process. TVP is a rich source of protein, iron, fiber and it is low in fat. It can be used to make dishes such as pasta sauce, lasagna, chili con carne and casseroles.

Ready Made Meat Alternatives - there are many specialized vegetarian products in the supermarket. These products are generally found in the "health food" section of the supermarket. Vegetarian luncheon meats, sausages, hot dogs etc. can be found in the fridge section.

Legumes (lentils, chick peas, kidney beans, peanuts, soya beans and bean sprouts) - are plants with seed pods that split into two halves. It is a rich source of protein, iron, essential minerals, phytochemicals and dietary fibers, it also contain a small quantity of unsaturated fats. Using legumes as substitute to meat that are high in saturated fats can help lower the risk of cardiovascular disease and type 2 diabetes.

Tempeh - is made from cooked and fermented soybean molded like patties. Tempeh has the same protein, calcium, isoflavones content as tofu, but the taste is different from tofu. Tempeh has a textured and nutty flavor. Other type of beans with whole grain is also used in making specialty tempeh. Tempeh is used in stir-fry and soup recipes. It is located in the refrigerated section of groceries and other health food stores.

Tofu - is the most popular meat substitute, it is a good source of protein and calcium. Tofu is believed to have a higher concentration of protein per carbohydrates than tempeh and it is more versatile in dishes. Tofu is found in almost all food stores.