Protein-rich food for muscle gain veg

Protein-rich food for muscle gain veg

For muscle gain on a vegetarian diet, protein-rich foods are essential. Here are some excellent vegetarian protein sources that can support muscle repair and growth:

Legumes and Pulses

1. Lentils – About 18g of protein per cooked cup, also rich in fiber and iron.
2. Chickpeas – Around 15g of protein per cooked cup, offering complex carbs for sustained energy.
3. Kidney Beans & Black Beans – Each provides about 15g of protein per cooked cup, along with fiber and essential nutrients.

Dairy and Dairy Alternatives

1. Greek Yogurt – Contains 10-20g of protein per cup, depending on the brand; also high in calcium and probiotics.
2. Cottage Cheese – Provides 11g of protein per 100g and is packed with casein, a slow-digesting protein.
3. Paneer (Indian Cottage Cheese) – Around 18g of protein per 100g, commonly used in Indian dishes.
4. Milk – Contains 8g of protein per cup; go for low-fat or skim milk for a leaner option.

Soy-Based Foods

1. Tofu – About 8g of protein per 100g, versatile and absorbs flavors well.
2. Tempeh – Packs 20g of protein per 100g and has a firm texture, perfect for stir-fries and sandwiches.
3. Edamame – Young soybeans with about 17g of protein per cooked cup, also rich in fiber and essential amino acids.

Grains and Seeds

1. Quinoa – A complete protein with around 8g of protein per cooked cup, containing all essential amino acids.
2. Amaranth – Similar to quinoa, with about 9g of protein per cooked cup and high in iron.
3. Chia Seeds – Approximately 5g of protein per 2 tablespoons, also rich in omega-3 fatty acids.
4. Hemp Seeds – Contain around 10g of protein per 3 tablespoons, also offering healthy fats.

Nuts and Nut Butters

1. Almonds – 6g of protein per ounce (about 23 almonds), plus healthy fats and fiber.
2. Peanut Butter – Roughly 8g of protein per 2 tablespoons; opt for unsweetened varieties to avoid added sugar.
3. Pumpkin Seeds – Provide about 7g of protein per ounce, plus magnesium and zinc.

Protein-Rich Vegetables

1. Green Peas – Offer around 8g of protein per cooked cup, along with fiber and vitamins.
2. Spinach – About 5g of protein per cooked cup, also a great source of iron and calcium.
3. Broccoli – Contains 4g of protein per cup, along with fiber and vitamin C.

Plant-Based Protein Powders

1. Pea Protein – Provides a complete amino acid profile with around 15-20g of protein per scoop.
2. Hemp Protein – Contains around 15g of protein per scoop, along with healthy fats and fiber.
3. Soy Protein – A complete protein with about 20g per scoop, widely used in muscle-building shakes.

Combining these protein sources with whole grains, vegetables, and healthy fats can help you achieve a well-rounded vegetarian diet optimized for muscle gain.