You most probably know that a particular amount of good Protein is the Most Crucial Part when it comes to Building/Gaining Muscle. There are tonnes of Protein Sources for that particular purpose but most of the Lean Protein Sources Belong to the Non-Vegetarian Category, that doesn’t mean there aren’t good Vegetarian Protein Sources.
Let’s take a look at top Vegetarian Protein Sources(Contains Dairy/plant-based protein sources) to gain muscles.
1.)Quinoa
Quinoa is one of those plant Proteins that has all the 9 Amino acids. This makes it a great choice when it comes to vegetarian protein sources.
One Cup of cooked Quinoa contains 5-6 grams of Fiber and 8-9 grams of Protein.It is also rich in magnesium, manganese,phosphorus, zinc, iron, thiamine and folate.
It also is Gluten Free so if you have gluten insensitivity you can consume it without hesitation.
2.)Greek Yogurt
Greek Yogurt is an excellent addition to your high Protein diet,as it is dense in protein.One Cup of Greek Yogurt contains about 22-23 grams of protein.
If consumed without Flavour(Plain)it can also cut down your sugar intake which in turn affects your weight(positively).
It also makes you full for a long time so you’ll end up eating less calories than before.
It is also high in calcium which also aids in bone health. So if you’re making up a high protein vegetarian food list don’t miss out on ‘Greek Yogurt’.
3.)Cottage Cheese(Paneer)
One of the best Vegetarian Protein Source is Cottage cheese also known as ‘Paneer’.One Cup of low fat Cottage cheese contains of 28 grams of Protein and around 160 calories.
It is also rich in VitaminB12,which is needed for proper brain functioning and helps in absorbing iron.
Another advantage of Cottage cheese is it’s high in good fat it is slowly digesting(Casein) protein which in turn makes you feel full for a long period of time.
The downside is Cottage Cheese is Low in fiber. So you need to fulfill the required intake of fiber through other vegetarian foods.
4.)Lentils
Lentils are high in Protein so it is a must add food in your high protein diet,especially if you’re a vegetarian and you’re missing out on lean protein from non-vegetarian sources like chicken,beef,egg.
One cup of cooked Lentils contain around 9 grams of Protein.It is also high in fiber at around 8 grams of fiber in one cup.Fiber is crucial as soluble fiber may reduce your appetite, lower cholesterol levels and decrease the rise in blood sugar.
Lentils are also an excellent source of B vitamins, iron, magnesium, potassium and zinc.
5.)Chickpeas
Chickpeas is also a healthy high protein option which is also high in fiber and contains 15 grams of protein per cup.
Boiled chickpeas with added salt also is a delicious option when it comes to the taste aspect.
As a rich source of vitamins, minerals and fiber, chickpeas may improve digestion, aiding weight management and reducing the risk of several diseases.
6.)Almonds
A good addition to a high protein vegetarian diet are almonds. 1/2 cup of Almond contains around 16.2 grams of protein.
They are also high in Vitamin E, it is said that Vitamin E is good for skin and eyes. Almonds lower blood sugar levels reduced blood pressure, and lower cholesterol levels.
7.)Peanuts
Peanuts are rich in protein,high in healthy fats and helps with improving heart health.1/2 cup of Peanuts contain around 20.5 grams.
Roasted Peanuts are also a tasty option when you crave for something else instead of your regular bland meals/food in your diet(if you’re following one).
8.)Tofu
Tofu is another Vegetarian Protein Source that contains all 9 Amino acids. It is high in Iron, Calcium, Magnesium, manganese, iron, Vitamin B1.
As it is high in calcium it is a good alternative for dairy products.
1 Cup of Tofu contains around 20 grams of Protein and is a good meat substitute.
Apart from these there are lots of vegetarian Protein Sources but the ones mentioned above are easily available and much efficient when it comes to muscle gaining.
Summary
| FOOD | QUANTITY | PROTEIN |
| Quinoa | 1 Cup | 8-9 grams |
| Greek Yogurt | 1 Cup | 22-23 grams |
| Cottage Cheese(Paneer) | 1 Cup(Low Fat) | 28 grams |
| Lentils | 1 Cup | 9 grams |
| Chickpeas | 1 Cup | 15 grams |
| Almonds | 1/2 Cup | 16.2 grams |
| Peanuts | 1/2 Cup | 20.5 grams |
| Tofu | 1 Cup | 20 grams |
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