9 High-Protein Vegetarian Foods for Muscle Growth

Whether you’re a seasoned bodybuilder or just looking to add a little muscle tone to your physique, protein is a crucial macronutrient that can help you reach your fitness goals. For vegetarians, however, it can be challenging to consume enough protein to support muscle growth, especially if they’re not eating animal products. Fortunately, there are plenty of high-protein vegetarian foods that are packed with the nutrients necessary for muscle development.

In this guide, we’ll take a closer look at 10 of the best high-protein vegetarian foods for muscle growth. From chickpeas and lentils to tofu and tempeh, we’ll explore the nutritional benefits of each ingredient and provide recipe ideas to help you incorporate them into your diet. Whether you’re a long-time vegetarian or just looking to add more plant-based protein to your meals, these foods are sure to help you build muscle and improve your overall health.

Protein is an essential macronutrient that the body needs in order to build and repair muscle tissue. During exercise or other physical activity, muscle fibers can experience small amounts of damage or “micro-tears.” In order to repair and rebuild these fibers, the body needs amino acids, which are the building blocks of protein. When protein is consumed, it is broken down into its individual amino acids, which are then used by the body to synthesize new muscle tissue.

For this reason, consuming adequate amounts of protein is crucial for people who are looking to build muscle. While the exact amount of protein needed varies based on factors such as body weight and activity level, most experts recommend that people who are engaging in regular strength training consume at least 1 gram of protein per pound of body weight per day.

For vegetarians seeking to build muscle, it’s important to make sure that they’re getting enough protein from plant-based sources. While many people assume that meat is the only good source of protein for muscle growth, there are actually plenty of vegetarian foods that are high in protein and can support muscle development.

Brief overview of vegetarian protein sources for muscle growth

1. Chickpeas

Nutritional Information:

1 cup (164g) of cooked chickpeas contains approximately:

Calories: 269
Protein: 14.5g
Carbohydrates: 45g
Fiber: 12.5g
Fat: 4.2g
Iron: 4.7mg (26% of the Daily Value)
Magnesium: 78.7mg (20% of the Daily Value)
Potassium: 477mg (10% of the Daily Value)
Vitamin B6: 0.4mg (21% of the Daily Value)

Protein Content:
Chickpeas are a good source of plant-based protein, with approximately 14.5g of protein in a single cup of cooked chickpeas.

Additionally, chickpeas are considered a “complete” protein, as they contain all nine essential amino acids that the body needs to build and repair muscle tissue.

Chickpeas are versatile ingredients that can be used in a variety of dishes, from salads and dips to stews and curries. By incorporating them into your meals on a regular basis, you can boost your protein intake and support muscle growth on a vegetarian diet.

2. Lentils

Nutritional Information:

1 cup (198g) of cooked lentils contains approximately:

Calories: 230
Protein: 17.9g
Carbohydrates: 39.9g
Fiber: 15.6g
Fat: 0.8g
Iron: 6.6mg (37% of the Daily Value)
Magnesium: 71.6mg (18% of the Daily Value)
Potassium: 731mg (16% of the Daily Value)
Vitamin B6: 0.4mg (18% of the Daily Value)

Protein Content:
Lentils are an excellent source of plant-based protein, with approximately 17.9g of protein in a single cup of cooked lentils.

Lentils are also a good source of amino acids, which are the building blocks of protein and essential for muscle growth.

Lentils are a versatile ingredient that can be used in a variety of dishes, from soups and stews to salads and veggie burgers. By incorporating them into your meals, you can add a healthy dose of protein to your diet and support muscle growth on a vegetarian diet.

4. Quinoa

Nutritional Information:

1 cup (185g) of cooked quinoa contains approximately:

Calories: 222
Protein: 8.1g
Carbohydrates: 39.4g
Fiber: 5.2g
Fat: 3.6g
Iron: 2.8mg (15% of the Daily Value)
Magnesium: 118mg (30% of the Daily Value)
Potassium: 314mg (7% of the Daily Value)
Vitamin B6: 0.2mg (11% of the Daily Value)

Protein Content:
Quinoa is a good source of plant-based protein, with approximately 8.1g of protein in a single cup of cooked quinoa.

Additionally, quinoa is considered a “complete” protein, as it contains all nine essential amino acids that the body needs to build and repair muscle tissue.

Quinoa is a versatile grain that can be used in a variety of dishes, from salads and bowls to casseroles and stuffed vegetables. By incorporating quinoa into your meals, you can add a healthy dose of protein to your diet and support muscle growth on a vegetarian diet.

5. Tempeh

Nutritional Information:

1 cup (166g) of cooked tempeh contains approximately:

Calories: 320
Protein: 31g
Carbohydrates: 16g
Fiber: 9g
Fat: 18g
Iron: 4.8mg (27% of the Daily Value)
Calcium: 184mg (18% of the Daily Value)
Magnesium: 113mg (28% of the Daily Value)
Potassium: 684mg (15% of the Daily Value)
Vitamin B6: 0.7mg (35% of the Daily Value)

Protein Content:
Tempeh is a great source of plant-based protein, with approximately 31g of protein in a single cup (166g) of cooked tempeh.

Additionally, tempeh is a good source of amino acids, which are the building blocks of protein and essential for muscle growth.

Tempeh is a versatile ingredient that can be used in a variety of dishes, from sandwiches and salads to stir-fries and casseroles. By incorporating tempeh into your meals, you can boost your protein intake and support muscle growth on a vegetarian diet.

6. Nuts

Almonds:

1/4 cup (28g) of almonds contains approximately:

Calories: 160
Protein: 6g
Carbohydrates: 6g
Fiber: 3g
Fat: 14g
Iron: 1mg (6% of the Daily Value)
Calcium: 76mg (7% of the Daily Value)

Cashews:

1/4 cup (28g) of cashews contains approximately:

Calories: 160
Protein: 5g
Carbohydrates: 8g
Fiber: 1g
Fat: 13g
Iron: 2mg (11% of the Daily Value)
Magnesium: 82mg (21% of the Daily Value)

Walnuts:

1/4 cup (28g) of walnuts contains approximately:

Calories: 190
Protein: 4g
Carbohydrates: 4g
Fiber: 2g
Fat: 19g
Iron: 1mg (4% of the Daily Value)
Calcium: 28mg (3% of the Daily Value)

Pistachios:

1/4 cup (28g) of pistachios contains approximately:

Calories: 160
Protein: 6g
Carbohydrates: 8g
Fiber: 3g
Fat: 12g
Iron: 1mg (5% of the Daily Value)
Calcium: 30mg (3% of the Daily Value)

Brazil Nuts:

1/4 cup (28g) of Brazil nuts contains approximately:

Calories: 220
Protein: 5g
Carbohydrates: 3g
Fiber: 2g
Fat: 22g
Iron: 1mg (6% of the Daily Value)
Magnesium: 107mg (27% of the Daily Value)

Nuts are a great source of plant-based protein, healthy fats, vitamins, and minerals. By incorporating a variety of nuts into your meals or eating them as a snack, you can boost your protein intake and support muscle growth on a vegetarian diet.

7. Seeds

Chia Seeds:

2 tablespoons (28g) of chia seeds contain approximately:

Calories: 140
Protein: 4g
Carbohydrates: 11g
Fiber: 9g
Fat: 8g
Iron: 0.9mg (5% of the Daily Value)
Calcium: 17mg (2% of the Daily Value)

Flax Seeds:

2 tablespoons (28g) flax seeds contain approximately:

Calories: 120
Protein: 4g
Carbohydrates: 4g
Fiber: 3.8g
Fat: 10g
Iron: 1.3mg (7% of the Daily Value)
Calcium: 44mg (4% of the Daily Value)
Magnesium: 57mg (14% of the Daily Value)

Hemp Seeds:

2 tablespoons (28g) hemp seeds contain approximately:

Calories: 160
Protein: 10g
Carbohydrates: 5g
Fiber: 3g
Fat: 12g
Iron: 1mg (6 % of the Daily Value )
Calcium: 87mg ( 9 % of the Daily Value )
Magnesium: 117mg ( 29 % of the Daily Value )

Pumpkin Seeds:

2 tablespoons (28g) pumpkin seeds contain approximately :

Calories: 170
Protein: 7.6g
Carbohydrates: 7.3g
Fiber: 1.7g
Fat: 14.5g
Iron: 1.8mg (10 % of the Daily Value)
Calcium: 37mg (4 % of the Daily Value)
Magnesium: 109mg (27 % of the daily value)

Seeds are a great source of plant-based protein, healthy fats, vitamins, and minerals. By incorporating a variety of seeds into your meals or eating them as a snack, you can boost your protein intake and support muscle growth on a vegetarian diet.

8. Greek Yogurt

8 ounces (224g) of Greek yogurt contains approximately:

Calories: 120
Protein: 12g
Carbohydrates: 7g
Fiber: 0g
Fat: 4.5g
Iron: 0.3mg (2% of the Daily Value)
Calcium: 212mg (21% of the Daily Value).

Greek yogurt is an excellent source of protein, making it a great option for people looking to increase their protein intake. It is also high in calcium, potassium, and other important vitamins and minerals. Greek yogurt can be enjoyed as part of a balanced breakfast, lunch, or dinner, or can be used in recipes such as smoothies and dips.

9. Chick’n Patties

One 4-ounce (112g) veggie chick’n patty contains approximately:

Calories: 100
Protein: 8g
Carbohydrates: 10g
Fiber: 2g
Fat: 3.5g
Iron: 0.2mg (1% of the Daily Value )
Calcium: 140mg (14% of the Daily Value).

Veggie chick’n patties are a great source of plant-based protein and can be enjoyed as part of a balanced meal or as a snack. This is an easy way to add more protein to vegetarian, vegan, and flexitarian diets. They can also be used in recipes such as salads, sandwiches, wraps, stir-fries, and more.

Incorporating high-protein vegetarian and vegan foods into your diet is an excellent way to promote muscle growth. Lentils, tofu, Greek yogurt, chick’n patties, and quinoa are all great sources of plant-based proteins that can help you reach your fitness goals. Experiment with different recipes and find what works best for you. Making a delicious and nutritionally balanced meal can be simple and rewarding – so get cooking!