Apr 17, 2024, 06:10 AM IST

8 Vegetarian Foods that Help Gain Muscle

Emily Horn

White Line

1. Quinoa   

Packed with protein and all nine essential amino acids, quinoa is a complete protein source that is also high in fiber and complex carbohydrates.

White Line

2. Cottage Cheese 

Rich in casein, a slow-digesting protein, cottage cheese is ideal for muscle maintenance. It's great for eating before bed as it can help in muscle recovery and growth during sleep.

White Line

3. Greek Yogurt 

Greek yogurt contains almost double the protein content of regular yogurt and is a good source of calcium, which is important for muscle function.

White Line

4. Lentils  

A powerhouse of protein, lentils also offer a good amount of fiber and slow-digesting carbohydrates, making them a staple in any muscle-building diet. 

White Line

5. Chickpeas  

These are another excellent source of protein and carbohydrates, and can be eaten in a variety of ways, from salads to hummus or stews.

White Line

6. Tofu and Tempeh 

Both are derived from soybeans and are high in protein and calcium. Tempeh, being fermented, can also help with digestion due to its probiotics.

White Line

7. Seitan  

Also known as wheat meat, seitan is high in protein but low in fat. It's a versatile ingredient that can be used in various recipes that typically call for meat.

White Line

8. Nuts and Seeds 

Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are not only good sources of protein but also contain essential fatty acids, fiber, and minerals that support muscle growth and overall health.

8 Foods to Avoid with High Blood Pressure