Proteins are the building blocks of our body. One or more linear chains of amino acids form protein. For someone who wants to build muscle and gain mass , protein is the key nutrients mass gain. People who eat meat can easily get protein and who are veg need to know the best source of protein for vegetarians.
On average a man needs around 55 grams of protein each day and women needs 45 grams of protein. How to gain weight as a vegan? Here are the list of high protein vegetarian meals.
Top Source of Protein for Vegans
People who are vegan don’t eat or use animal related products. So, here are top high in protein vegan meals.
If you are vegetarian the peas are the best plant based source of protein . A cup of green peas have 8 grams of protein. They contain no cholesterol, high in fiber and low in fat.
Half cup lentils contain 8.84 g of protein. They contain protein, fiber, iron and potassium. You can take cooked lentils with rice, bread for lunch or dinner. Black lentils are best because they contains in zinc ,folate and more protein than other lentils.
Oats are one of the best source of protein for vegetarians. They are delicious and an easy veg source of protein. One cup of oatmeal contains 10 grams of protein, 56 grams of carbs for fuel . They also contain a good amount of magnesium, phosphorus, zinc and folate.
4. Protein rich fruits and vegetables
Most of the fruits and vegetables contain protein but in small amounts. They contain 4-5 grams of protein in a cup when cooked. Some vegetables contains more proteins than other
- Brussels sprouts
- Sweet potatoes
Fresh fruits have less amount of protein than vegetables. Some of the fruits are guava, blackberries, banana, nectarines. They contain 2 -4 gram of protein per cup.
Soy is a high source of protein for veg bodybuilders and contains a decent amount of carbs and fat. They are also rich in various vitamins, minerals. Soy is a complete proteins for vegetarians which makes it best for muscle gaining .
Peanuts are a rich veg protein source full of healthy fats and also improves heart health. Half a cup of peanut contains about 20.5 gram of protein.
Peanut butter is also a good protein foods containing 8 gram per tablespoon. Eat with bread, milk, and smoothies for the best protein diet.
Almonds are rich in protein, fibre, vitamin E, magnesium, calcium and potassium. Every one ounce of almonds contains 6 grams of protein and 4 grams of fibre. You need to eat 8 -10 almonds a day. We can simply take it or with other foods like smoothies, pre workout meals. You can get benefits any way you eat it.
Best to eat before workout because it helps you to burn more fat and carbs.
Best vegetarian source of protein
Vegan source of protein does not include animal products but vegetarian protein foods includes dairy products as well as eggs. Here are some top source of protein for vegetarians.
Eggs are considered as the best and easy source of protein for vegetarians .One egg contains 6 gram of protein . Eating eggs has other advantages like it boosts metabolism, fuels your muscle and keeps hunger under control.
You can eat eggs by boiling, making sandwiches or just omelet. For adults 2 eggs a day are enough. It is also the best pre workout diet.
9. Organic milk
You should always buy organic milk. The milk that is extracted from grass fed cows. They contain 8 grams of protein per cup. Milk is rich in protein, calcium, phosphorus, potassium and vitamin D. They help to maintain a healthy weight so it is the best diet for muscle building.
10. Greek Yogurt
Greek yogurt is a great protein source if you don’t eat meat . It contains 23 grams of protein per cup. As it contains protein it is great for muscle building and works as a workout recovery food.
You can eat simply as a dessert or mix with banana or other fruits. Two cups of Greek yogurt a day can provide enough protein, iodine, potassium and calcium.
Also read : Best Protein Sources for All
Tips for vegetarian bodybuilder
1. Take enough calorie
As a vegetarian bodybuilder, you need to eat enough calories. If you don’t take enough calorie there will be calorie deficit and you will lose muscle instead of gaining. Focus more on weight lifting workout than cardio.
2. Avoid eating too much processed food
In the name of calories you are not free to eat much overly processed food. They contain too much unhealthy fats and lead you to obesity. You need to eat food containing healthy fat and must include green vegetables , grain, nuts and fruits.
Also read : Amazing benefits if you quit sugar.
3. Vary your food choices
If you are taking the same type of food time and again, it is time to vary your food choice. By taking a variety of food you will prevent nutrition deficiency. Make your diet plan effective and balanced.
4. Utilize Nuts For Fuel
Nuts are the great source of protein and healthy fats and help to provide you body long lasting energy. One handful of nuts will boost your calorie intake and help to grow muscle faster.
5. Eat more frequently
As a vegetarian you won’t be taking as much protein as those who are not vegetarian. Make sure that you are eating frequently throughout a day so that you get enough amino acids into your muscle tissues.
6. Don’t Let Others Get You Down
There is a misconception that it is impossible to get protein for muscle building if you are vegetarian. So many of your friends force you to eat non veg and decrease your motivation. You need to be away from such words and ignore negative mindset and focus on your goals.
7. Stay positive
The final advice is to be positive and have patience. The result is 100 percent if you work for it . Don’t give up on your fitness and muscle building goals.