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There are two meat substitutes that are Skinny staples: tofu and tempeh. Several varieties of tofu are commonly available, including:

 Silken tofu: has a soft texture and a high water content, and is excellent in smoothies and dips and as a swap for eggs.

 Firm tofu: has been slightly pressed but still retains some water, and is perfect for stir-frying and sautéing.

 Extra-firm tofu: is well pressed and has less water, and thus is suitable for marinating and grilling.

Tempeh is made through a natural fermentation process that binds soybeans, and this fermentation process results in a higher protein, fiber and vitamin content. Four ounces of tempeh contains twenty-two grams of protein and twelve grams of fiber. The firm texture of tempeh makes it excellent for marinating and using on sandwiches.