Here are some plant food alternatives to animal protein. You can use them to devise a diet that will help you lose weight without compromising bone health.

Almonds. A cup of dry, roasted, unsalted almonds contains about 30 grams of protein and very low amounts of cholesterol and sodium.
Tofu. Tofu is rich in both protein and calcium. From three ounces of tofu, you get about 20 grams of protein and about 170 milligrams of calcium.

Oatmeal. A cup of oatmeal yields around six grams of protein. Oatmeal is also low in saturated fat and very low in cholesterol and sodium. It is good source of dietary fiber, phosphorus, and selenium, and a very good source of manganese.

Spinach. There may be more to Popeye and spinach than a cartoonist’s tale. A cup of boiled and drained spinach has about five grams of protein. It is low in saturated fat and cholesterol, and a good source dietary and other important minerals and vitamins.

Green peas. A cup of boiled green peas contains about nine grams of protein. Green peas provide a number of essential vitamins, minerals, and dietary fiber, and a very low saturated fat, cholesterol, and sodium.