Tofu takes the shape of the foods you have prepared it in. Tofu is such an easy way to get healthy protein into your diet, but its versatility also means that you can eat it at any time of day. Marinate it with spices of your choice and try it in place of eggs in a breakfast scramble, crisp it up for lunch or a snack and turn in into a hearty soup or even a vegan pot pie for dinner – the sky’s the limit when it comes to tofu! Tofu is a perfect protein substitute for vegetarians, vegans and those intending to cut down animal proteins in their diet. its rich in complete proteins as well as calcium, iron and other essential nutrients