Tofu is a great source of protein, as well as the essential nutrients choline and lysine, which can be harder to find on a plant-based diet.

Choline is important for healthy cells and infant brain development, but the body only makes a small amount. Regardless of diet, most pregnant women don’t consume enough choline and this likely continues after giving birth. Choline is transferred via breast milk, and tofu is a good way to make sure you’re replenishing stores.

Lysine is an essential amino acid we have to get through diet. While plant foods contain all nine essential amino acids, lysine is limited in some of them—but not tofu. 

Tofu takes on the flavor of just about anything. It’s also inexpensive and super versatile. Extra firm tofu is great to cube and roast, scramble, grill for sandwiches, or use in soup. Silken tofu works well for blending into smoothies or creamy sauces.