High Protein Vegetarian Foods: 25 Best Sources for Muscle Growth

There is one thing that is widely believed among fitness enthusiasts that is actually not true. There is one thing which is widely believed among fitness enthusiasts, but it is not true. But in truth, there are plenty of high protein vegetarian options that will satisfy even the most devoted of working out vegetarians, if you know where to look. We will be going over 25 of the best vegetarian protein sources, as well as a variety of protein rich vegetarian foods from each of the five food groups, and break down the different aspects of finding the best protein sources for a vegetarian to build muscle, and then for a fully plant-based diet.

Why Vegetarians Can Absolutely Build Muscle

The amount of protein consumed and regular resistance exercise are the only factors that are essential for muscle growth, regardless of it being plant or animal-based. Convenience and awareness, not a biological necessity, have been the primary barriers for vegetarians in the past, as vegetarian protein sources are plentiful and when combined appropriately, offer all of the essential amino acids your body needs in order to repair and build muscle.

25 Best High Protein Vegetarian Foods

Below is a complete list of high protein vegetarian foods that you can use as a building block to build your diet around, from dairy to legumes, grains and plant-based foods.

1. Paneer: roughly 18g protein per 100g
2. Greek yogurt: around 10g protein per 100g
3. Cottage cheese: approximately 11g protein per 100g
4. Milk: about 3.4g protein per 100ml
5. Whey protein powder: 20-25g per scoop. Explore whey protein
6. Eggs (for non-vegetarians): roughly 6g per egg
7. Lentils (dal): about 9g protein per 100g cooked
8. Chickpeas: around 8g protein per 100g cooked
9. Kidney beans (rajma): roughly 8-9g per 100g cooked
10. Black beans: about 8g per 100g cooked
11. Soybeans: one of the most protein-dense legumes at 16g per 100g cooked
12. Soy chunks: extremely concentrated, over 50g protein per 100g dry weight
13. Tofu: roughly 8g protein per 100g
14. Tempeh: around 19g protein per 100g, fermented and highly bioavailable
15. Edamame: about 11g protein per 100g
16. Quinoa: a complete protein grain at roughly 4g per 100g cooked
17. Peanuts: around 25g protein per 100g
18. Peanut butter: roughly 25g per 100g
19. Almonds: about 21g protein per 100g
20. Chia seeds: around 17g protein per 100g
21. Pumpkin seeds: roughly 19g protein per 100g
22. Hemp seeds: about 31g protein per 100g, one of the richest plant sources
23. Oats: roughly 13g protein per 100g dry
24. Whole wheat: about 12g protein per 100g
25. Nutritional yeast: surprisingly protein-dense, often used to season plant-based meals

There's a lot of variety in this complete list of high protein vegetarian foods, so you won't run out of food to eat if you're relying on just 1 or 2 to get your protein fix.

Vegetarian Protein Sources by Category

Having an understanding of each protein source is very helpful for meal planning as you can alternate between the groups instead of eating the same food every day.

1. Dairy-based: Protein in paneer, Greek yogurt, cottage cheese and milk is very bioavailable and highly good in terms of amino acid profile.
2. Legumes: Lentils, chickpeas, beans and soya are also a source of protein and beneficial fibre.
3. Grains: Quinoa and oats provide some protein and an energy source - carbohydrates.
4. Nuts and seeds: Nuts like almonds, chia seeds, pumpkin seeds and hemp seeds provide protein, as well as good fats.
5. Supplements: Whey or plant-based protein powders are a good choice for filling the gaps when whole-foods are not feasible. Explore plant-based protein

These various vegetarian protein sources are rotated weekly for a more balanced amino acid profile than consuming one type of protein source exclusively.

Protein Rich Vegetarian Foods for Muscle Building

If you are targeting a muscle building objective, some protein abundant vegetarian meals are worth considering because of their high protein content and amino acid ratios.

1. Soy chunks and tempeh: One of the most protein-rich foods for vegetarians, great for creating meals with a high protein to calorie ratio.
2. Paneer and Greek yogurt: Great post workout foods because of their high protein and fast digesting qualities
3. Quinoa: A rare complete plant protein which is useful to provide complete amino acid coverage.
4. Whey protein: Whey is among the best and most convenient protein rich vegetarian foods to help support muscle protein synthesis after exercise, for those who do eat dairy.

It's better to get a few of these protein rich vegetarian foods in one meal than one in each, and for anyone who's dedicated to building muscle it is a good idea.

Best Protein Sources for Vegetarians on a Budget

Not all protein rich foods have to be high-priced! The most economical protein choices for vegetarians are also some of the best:

• Lentils/Dal: An affordable, easy-to-use and a popular food in most part of India.
• Chickpeas and beans: Affordable and convenient to cook in large quantities
• Eggs (for those who eat them): These are one of the cheapest complete proteins around
• Peanuts and peanut butter: An affordable source of both protein and healthy fats
• Soy chunks: A very protein-rich and low-cost ingredient.

No matter how you're trying to implement a more protein-rich diet, these veggie protein sources show that you don't need to spend a lot of money on food to achieve it.

Plant Based Protein Foods for Vegans

When everyone is on a fully vegan diet, it becomes particularly crucial to know specific plant based protein foods (dairy and eggs are not included) to help obtain daily protein goals.

1. Legumes: Lentils, chickpeas and beans continue to be staple plant protein foods for a vegan diet.
2. Soy products: Some of the densest plant based protein foods are tofu, tempeh, edamame and soy chunks.
3. Seeds: Hemp, chia and pumpkin seeds are a source of protein and also contain important omega fatty acids.
4. Plant-based protein powders: Pea, rice or soy protein blends are a great option to increase intake without dairy or eggs.

Many of the single plant protein foods are considered "incomplete" proteins, so when you pair them with grains (such as dal and rice, or chickpeas and quinoa), you have a full complement of amino acids round the clock.

Conclusion

With proper eating and commitment, it is possible to build muscles as a vegetarian. Whether you're on a strict budget or not, from the complete list of 25 high protein vegetarian foods listed above, knowing the vegetarian protein sources by type, the best protein rich vegetarian foods to build muscle, or the best protein sources for vegetarians on a budget, to the dedicated vegetarian protein foods for vegans, you have everything you need to reach your protein requirements without ever eating meat.

FAQs

1. What are the best high protein vegetarian foods to start with?
   Among the best high protein vegetarian foods to use every day include paneer, lentils, Greek yogurt, tofu and soy chunks.
2. What vegetarian protein sources work best for muscle building specifically?
   Vegetarian protein sources that contain high protein concentration are great for building muscles, such as soy chunks and tempeh, paneer and whey protein.
3. Are there affordable protein rich vegetarian foods for people on a budget?
   Well, indeed, lentils, chickpeas, peanuts and soy chunks are inexpensive, protein rich vegetarian options that don't need a big grocery budget.
4. What are the best protein sources for vegetarians who don't eat dairy or eggs?
   Vegans can find high-protein foods in the legumes, tofu, tempeh, and in seeds, which are all vegetarian and don't contain any animal products.
5. How can I combine plant based protein foods for a complete amino acid profile?
   Legumes and grains (e.g. dal with rice or rice with dal) provide a complete amino acid profile on their own as they do when paired with animal protein sources.