### Soy Curls
Healthiness: High
Fat: Moderate
Protein: High
Sodium risk: Low (unless seasoned)
Best uses: stir-fries, tacos, BBQ-style dishes, meal prep
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### Tempeh
Healthiness: Very High
Fat: Highest
Protein: High
Sodium risk: Low–Moderate
Best uses: pan-frying, bowls, sandwiches, marinades
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### Tofu
Healthiness: High
Fat: Low–Moderate
Protein: Moderate
Sodium risk: Low
Best uses: scrambles, stir-fries, curries, sauces
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### Seitan
Healthiness: Medium
Fat: Very Low
Protein: Highest
Sodium risk: Medium–High
Best uses: fajitas, sandwiches, grilling, high-protein meals
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### TVP
Healthiness: Medium
Fat: Very Low
Protein: High
Sodium risk: Variable (can be high)
Best uses: tacos, chili, pasta sauces, ground meat substitute
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### Jackfruit
Healthiness: High (whole food)
Fat: Very Low
Protein: Very Low
Sodium risk: Very Low
Best uses: BBQ “pulled pork,” tacos, texture-based dishes
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### Mushrooms
Healthiness: Very High
Fat: Very Low
Protein: Low
Sodium risk: Very Low
Best uses: stir-fries, soups, umami base, meat extender
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