Veggie burgers or soyburgers, unprepared

Veggie or soy burger patties are pre-formed from soy protein, vegetables, and grains, and they are meant to be cooked from frozen or refrigerated much like a beef patty: pan-fried, grilled, or baked until heated through and lightly browned on the outside. They are built to slot into the same meal as a regular burger, served on a bun with lettuce, tomato, and condiments, or crumbled into chili, tacos, or grain bowls as a plant-based protein source. Because the texture and binding come from processed soy and vegetable proteins rather than ground meat, these patties tend to hold together firmly on the grill and do not require the same careful handling as a loose meat patty.

Keep these patties frozen or refrigerated exactly as directed on the package, and cook them to the temperature specified rather than judging doneness by color the way one might with beef. A single 70-gram patty comes to about 124 calories, and per 100 grams they provide 31% of the Daily Value for protein and 18% for fiber, a solid combination for a meatless main. The one number worth watching is sodium, at 569 milligrams per 100 grams, which is high enough that pairing the patty with low-sodium toppings and sides can help balance out the rest of the meal.