Tofu gets blasted for being bland, but this meatless main is incredibly versatile. It takes on flavors easily, and it packs a protein punch with about 10 grams per half cup. This is a great benefit because protein is essential for building muscle and it also helps with satiety. Scared of soy because you’ve heard it my increase your risk for breast cancer? Moderate consumption of quality sources, like tofu, is perfectly fine for healthy people. And in fact, some research, including one study of more than 18,000 breast cancer survivors in the United States and China published in the American Journal of Clinical Nutrition, suggests soy may help reduce the risk of a recurrence. Try tofu on salads, in a stir-fry, or whip up my tofu scramble for breakfast.