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5 protein-packed vegetarian foods to build muscles
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Greek Yogurt: A single serving (about 200 grams) of plain Greek yogurt delivers around 20 grams of protein. It’s an excellent post-workout snack, especially when paired with fruits and nuts for added nutrients.
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Quinoa: Quinoa is a complete protein, offering all nine essential amino acids. With 8 grams of protein per cup (cooked), it’s perfect as a base for salads, bowls, or even breakfast porridge.
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Tofu and Tempeh: These soy-based foods are excellent meat substitutes. Tofu provides 10 grams of protein per 100 grams, while tempeh packs around 19 grams of protein per 100 grams. Grill, stir-fry, or add them to wraps and salads.
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Lentils (Dal): Lentils are a powerhouse of protein, offering around 18 grams of protein per cup (cooked). They’re also rich in fiber and iron, making them an excellent choice for muscle repair and energy. Enjoy them in soups, curries, or salads.
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Chickpeas (Chana): With 15 grams of protein per cup (cooked), chickpeas are versatile and filling. Roast them for a crunchy snack, add them to stews, or blend them into hummus for a protein-packed dip.
