Best Protein Rich Food for Vegetarians to Gain Muscles

Best Protein Rich Food for Vegetarians to Gain Muscles

Proteins are a vital part of our routine diet. They help in the normal growth and functioning of muscles, cells and other vital tissues. For those who are working hard to build their muscle and stay fit, eating the right kind of meals is very important for them. Finding protein-rich food that doesn't contain animal products can be difficult if you're a vegetarian or simply want to eat better. Vegans and vegetarians alike have lots of plant-based food choices.

The importance of a high-protein diet in muscle growth is generally understood. People are now including a lot of protein-rich foods in their normal meals as a result of their increased awareness of the importance of protein. It is now much more convenient to meet individual protein needs thanks to the various protein supplements available on the market.

However, there is a well-known myth that vegetarian foods are protein-poor, making it challenging for vegans to consume enough dietary proteins. However, there are numerous vegan protein meals on the market. Proteins in vegetarian and non-vegetarian diets differ due to their different protein compositions.

The following foods are vegetarian sources of protein that should be included in regular vegan diets:

1. Milk From Cows and Milk Products

In addition to being a great source of high-quality protein, cow's milk is packed with calcium, CLA, phosphorus, and several other nutrients. Compared to buffalo's milk, it has a lower fat content. Cottage Cheese, Buttermilk, Curd, Cheddar/Mozzarella Cheese, Yoghurt, and other milk products are examples. When ingested according to individual needs, these are quite helpful for muscle-gaining programmes.

Some fitness professionals advise against including milk in a daily diet. But keep in mind that milk contains both casein and whey, therefore milk should be a part of high-protein vegetarian diet programmes. Everyone requires some fat daily, regardless of their weight goal, thus even the fat found in milk is necessary. Additionally helpful in reducing abdominal fat is CLA, a milk fat. 3–4 g of protein are included in every 100 ml of cow's milk.

2. The Soybean

Because soy protein has the effect of lowering testosterone levels, it is frequently advised that men avoid eating it. However, "extortionate daily consumption" of soy protein does have an impact on male hormones. If consumed within a reasonable range, such as 20 g per day, it is equally beneficial for men and women. However, men should steer clear of soy protein drinks since they may contain more "soy" than the recommended daily intake.  Omega 6, fibre, iron, calcium, and other nutrients are all abundant in soy protein, which is also easily digestible. Around 9–10 g of high-quality proteins are present in a portion of 25 g of soybean.

Other Soy Products Include:

  • Tofu: 6–8 grams of protein per 100 grams.
  • 100 ml of soy milk has 3–4 g of protein.
  • 50 g of soy flour has 15–16 g of protein. 
  • Soy flour can be added to ordinary flour to increase daily protein intake.

3. Peas, Lentils, and Beans

Because pulses lack some necessary amino acids, they are incomplete proteins. However, lentils are a significant source of protein for vegetarians. They include a lot of fibre, potassium, magnesium, B vitamins, and other nutrients in addition to complex carbohydrates, as well as phytochemicals (such as saponins and tannins).

Iron, which aids in delivering oxygen throughout the body and encourages the delayed release of energy, is included in lentil protein, which also speeds up metabolism. In addition to having a high protein content, pulses help with weight loss when eaten in moderation. 6–10 g of protein are included in 25 g of pulses or beans.

4. Roasted Chana/Gram

It also contains a lot of energy and protein; 25 g of it has 5 g of protein.

In addition to being a highly rich source of energy and protein, sattu, or flour prepared from roasted grains, may be utilised to create a variety of high-protein vegetarian dishes.

5. Almonds

It has 6-7 g of protein per 25 g, however, it also has 12 g of fat. Considering the amount of fat in them, peanuts can be effectively consumed as a decent source of protein.

6. Nuts

25 g of almonds provide 4-5 g of protein and 12 g of fat per serving, while 25 g of walnuts provide 2.5–3 g of protein and 15 g of fat. In addition to being a rich source of micronutrients, it can cause weight gain if ingested in excess.

7. Grains and Cereals

Grains like amaranth, quinoa, oats, ragi, wheat, etc. are referred to as cereals. Per 25 g, most cereals have 3–4 g of protein. This means that eating grains contributes to one's daily protein consumption. Consuming wheat increases one's protein intake. Although the gluten included in wheat is an incomplete protein, those who can tolerate it benefit greatly from it.

8. Seitan

Seitan serves as a meat alternative. The primary protein found in wheat, gluten, is used to make it. It is a very good source of protein, with 20 g containing 15 g of protein, 0.4 g of fat, and no cholesterol. Seitan does not contain the cancer-causing substances known as HCA that some meat products have.


A few vegetables, like peas, spinach, kale, broccoli, mushrooms, Brussels, and broccoli, which each contain about 2-4 g of protein per 100 g, are the exception to the rule that most veggies lack protein. But veggies are abundant in vitamins that help encourage muscular growth. The goodness they genuinely have can be lost through overcooking

10. Vegan Protein Powder

Many people struggle to maintain the recommended daily dose of protein in their diets. The increased need for foods with protein makes it more difficult for vegetarians. To effortlessly meet daily protein requirements, vegetarians can supplement their diets with protein powders like Nutrabay Pure Whey Isolate and Nutrabay Wellness Vegan Plant Protein.

Foods With Little to No Protein:


Oils and Fats Sugar

The majority of fruits, including apples, strawberries, grapefruit, and grapes, contain very little protein, including sago (sabudana). vegetables such as celery, onion, and gourd vegetables.

The quantity of items in the plan varies from person to person depending on unique goals. Given that most high-protein vegetarian foods have a small number of fats, they can readily be included in a diet for losing weight when consumed in moderation.

How to Make Protein-rich Food Tasty?

It need not be tedious to build muscle when following a vegetarian diet. In reality, it can be a gourmet journey that you won't soon forget with the correct ingredients and preparation methods!

1. Try Nuts and Seeds.

Experimenting with various nut and seed combinations is one exciting approach to spice up your muscle-gaining diet. For a protein-rich, crunchy salad, try mixing Brussels sprouts or moong beans with almonds, walnuts, or sunflower seeds.

2. Utilise Wheat Chapatis

As a basis for savoury ingredients, wheat chapatis are a fantastic alternative. Stuffing the chapatis with sattu, a sort of roasted gram flour, garlic, and herbs is a delectable delicacy. The outcome is a protein-filled and tasty 

3. Include Yoghurt

A variety of delectable recipes that promote muscle growth can be made with yoghurt, another versatile ingredient. You can use yoghurt as the base for a smoothie bowl with fresh fruit and oats on top, or you can top it with almonds and a little bit of fruit for a delectable snack.

4. Utilise Soya

Make fresh soya cheap at home without using all-purpose flour if you're in the mood for something more substantial. To make a tasty and filling main meal, grill this high-protein item with various herbs and spices

5. New Vegetables

Don't overlook the effectiveness of fresh vegetables, either. Homemade garlic hanging curd goes well with steamed broccoli, mushrooms, boiling peas, and roasted peanuts seasoned with oregano or rosemary. Your taste senses will be dancing with delight at the blend of flavours and textures!


There are many enticing and nutrient-dense options to select from after researching the numerous high protein vegetarian meal options available. It is perfectly possible to consume the same amount of protein as a non-vegetarian diet with the correct selection of protein-rich plant-based foods.

A high protein vegetarian diet can offer a number of health advantages, including improved digestion, a decreased risk of chronic diseases, and enhanced energy levels, in addition to the nutrients needed for muscle building and maintenance.

There are therefore many options available to help you reach your goals, whether you are a vegetarian trying to improve your protein intake or simply searching for a more plant-based approach to your diet. You can promote the welfare of animals, the environment, and your own health at the same time by choosing high-protein vegetarian foods. A win-win scenario exists!


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