The best high protein vegetarian foods for muscle building include paneer, tofu, soy chunks, lentils, Greek yogurt, chickpeas, beans, and milk. When consumed along with regular strength training workouts, the protein and other nutrients in these foods promote muscle repair, recovery and strength.
The goal of this article is to show you how to build muscle without consuming meat or using costly supplements. We will discuss the best vegetarian protein sources, daily protein requirements, and also include a sample muscle building diet.
Why Is Protein Important for Muscle Building?
Protein is essential in building muscles because it provides amino acids that help in repairing and building muscle tissue that has been broken down during workouts. For muscle building, the protein should be consumed along with other macro and micro nutrients.
10 Best High Protein Vegetarian Foods for Muscle Building
Certain muscle building foods can help support muscle growth and recovery. The best foods to eat to help with this include soy chunks, tofu, paneer, lentils, and Greek yogurt. Also, eating chickpeas and beans will help with muscle growth and recovery as well.
1. Soy Chunks
Soy chunks are a good plant-based option for protein. 100g of dry soy chunks has around 45-55g of protein, varying by brand. This amount refers to the dry product before it is cooked.
Add soy chunks to your curries or rice dishes for some extra protein. They can also be added to vegetable stir frys.
2. Tofu
Tofu is also a plant-based option for all nine essential amino acids. One 100g serving of firm tofu has around 12-17 grams of protein.
Like other forms of protein, tofu can also be grilled. Also, like other plant-based proteins, tofu is good when added to salads. Tofu is also a good dairy-free protein for vegans when eaten with rice and vegetables.
3. Paneer
Paneer is a good source of protein and calcium. A 100g serving has 14-20g of protein.
You can use paneer in a variety of ways. It is very versatile. You can use it in curries, salads, and sandwiches, etc.
4. Lentils and Dal
A cup of cooked lentils has about 18g of protein and provides fiber and iron.
For a high protein meal, serve masoor and moong dal with whole-wheat roti. Also, add paneer or yogurt for protein as well.
5. Greek Yogurt
An average serving of Greek yogurt provides about 18-22g of protein and is also a source of calcium.
Enjoy it with fruits and/or seeds for a good breakfast or snack.
6. Chickpeas and Beans
A cup of cooked chickpeas has 15g of protein and a cup of cooked kidney beans has the same amount.
All of these are good to add to salads or rice bowls. Also, they are good to add to curries.
7. Tempeh and Edamame
As sources of vegetarian/vegan protein, tempeh and edamame are good options. Tempeh provides around 15-17 grams of protein per 85g serving. One cup (or approx. 175g) of cooked, shelled edamame provides 18 grams of protein.
Tempeh and edamame make a great addition to salads, stir-frys and vegetable bowls.
8. Milk and Cottage Cheese
One cup of milk provides around 8 grams of protein. The protein content of cottage cheese varies between products and is generally in the range of 10-13 grams per 100g.
Add milk to your breakfasts and use cottage cheese with fruit, veggies and whole grain toast.
9. Eggs
Eggs are good vegetarian protein sources and one large it provides around 6 grams of protein.
it can be a convenient meal on the go, or used to make omelettes. Tofu, paneer and lentils are good vegetarian protein sources if eggs are not eaten.
10. Nuts and Seeds, Oats
Nuts and seeds are good sources of protein. Almonds provide around 6 grams of protein per 28g serving, and the same amount of pumpkin seeds contain around 8-9 grams of protein.
Oats provide a good combination of protein and other nutrients. Forty grams of dry oats contain around 5 grams of protein. Use these in addition to more protein dense sources, like tofu, lentils and Greek yogurt.
Best Vegetarian Protein Foods Compared
| Food | Serving | Approx. protein |
| Soy chunks | 100 g dry | 45–55 g |
| Firm tofu | 100 g | 12–17 g |
| Paneer | 100 g | 14–20 g |
| Cooked lentils | 1 cup | 18 g |
| Greek yogurt | 200 g | 18–22 g |
| Chickpeas | 1 cup cooked | 15 g |
| Kidney beans | 1 cup cooked | 15 g |
| Milk | 1 cup | 8 g |
| Egg | 1 large | 6 g |
| Almonds | 28 g | 6 g |
Different products, preparations and serving sizes will affect the protein values listed. Dry soy chunks have a different weight and protein concentration than cooked soy chunks.
At Curves Fitness Pro, our expert nutritionists help you follow a diet plan that suits your body and fitness goals. Our nutritionist can create a personal meal plan and give you expert advice on food for your workout, whether you’re looking to lose weight, reduce body fat or bulk up muscles.
Our Nutritionist Diet Service provides you with nutrition counseling according to your needs and enables you to make healthier food choices to help you achieve your goals.
How Much Protein Do You Need to Build Muscle?
For many healthy adults who perform regular resistance training, the range of 1.4-2.0 grams of protein per kilogram of body weight per day is a good starting point.
| Body weight | Daily protein range |
| 50 kg | 70–100 g |
| 60 kg | 84–120 g |
| 70 kg | 98–140 g |
| 80 kg | 112–160 g |
Try to distribute your protein intake as evenly as possible across your daily meals, rather than getting the bulk of it from a single large meal. Your requirements will vary based on your individual training, health and fitness goals.
One-Day Vegetarian Meal Plan for Muscle Building
| Meal | Food | Approx. protein |
| Breakfast | Greek yogurt, 200 g, with oats, 40 g | 23–27 g |
| Lunch | Cooked lentils, 1 cup, with paneer, 100 g | 32–38 g |
| Snack | Milk, 1 cup, with roasted chickpeas, 30 g | 13–15 g |
| Dinner | Firm tofu, 150 g, with rice and vegetables | 22–30 g |
| Daily total | Four meals | 90–110 g |
These numbers are estimates. For more precision, use a food scale to measure portions. The numbers provided are generic, and different people may have different calorie needs.
If you’re having trouble gaining weight, try to stick to a calorie surplus. For a vegan version of this meal plan, use plant-based dairy alternatives.
Tips for Building Muscle on a Vegetarian Diet
- Train consistently– This is the most important aspect of gaining muscle mass.
- Eat enough calories– Consistently eating too little can make it very hard to gain weight.
- Include carbohydrates– For energy
- Vary protein sources– The more the better.
- Prioritize Recovery– Get 7-9 hours of sleep a night
- Track your progress– Strength/progress/consistency over several weeks
If you do all of the above, and still feel you may be falling short, the use of protein supplements may be warranted.
Conclusion: High Protein Vegetarian Foods for Muscle Building
Building muscle is a result of a combination of adequate nutrients, strength training, and rest. Incorporating high protein vegetarian foods for muscle building into your daily diet can help with muscle recovery and long term fitness goals.
Curves Fitness Pro in DHA Lahore provides different services including strength training, body building and personal training, and can help you meet your fitness goals.
FAQs:
Q: What are the best vegetarian foods for muscle growth?
Soy chunks, tofu, and paneer are good sources. For legumes, lentils and Greek yogurt are great. For the area of eggs, you can use dairy-based products. Chickpeas and beans are great as well. Your best sources may differ based on your preferences.
Q:Can vegetarians build muscle without protein supplements?
Yes, they can. Well-planned vegetarian diets help meet the protein needs for muscle growth without the need for supplements. Protein powder is a convenient source of protein for individuals who find it difficult to get enough protein from food, but it is not essential for muscle growth.
Q: Is dal enough protein for building muscle?
One serving of dal can provide useful protein, however, you may need to combine it with other sources of protein like paneer, tofu or yogurt in a meal to meet your protein needs for muscle growth.
Q: Can vegans build muscle?
Yes. A planned vegan diet with soy foods, lentils, beans and other legumes can be adequate to meet the protein needs for muscle growth.
