10 Super High Protein Vegetarian Foods for Muscle Building

Looking to build muscle on a vegetarian diet? Look no further. We have outlined the top 10 foods you should be eating to build more muscle on a vegetarian diet.

Here Are 10 High Protein Vegetarian Foods for Muscle Building

Proteins play an active role in all stages of human life. Protein is essential to our body’s development, growth, brain development and healthy life.

Proteins, which play a crucial role in our quality of life, are obtained from foods, so it is vital to choose protein-rich foods.

We consume protein constantly to keep our bodies functioning properly. This reveals the fact that we constantly need protein.

But we may not always be in a position to get enough protein. For this reason, it is possible to accumulate enough spare protein in our body that can be used for short-term deficiencies.

However, if we do not gain enough from this food consumption, the spare protein store will be depleted.

In the case of such a situation, the structural proteins in the cell break down and our health begins to deteriorate. That’s why we must meet our protein needs regularly.

It can be easy for many of us to obtain protein with meat and meat-derived products. But if some think that getting protein is difficult for vegetarians who prefer to live away from these products, we have to tell them not at all. In adults, an average of 16-18% of body weight consists of protein.

To maintain this balance, at least 70 grams per day for each adult male; Women should consume 60 grams of protein (0.8 grams to 1 gram per kilo depending on their weight, around 2 grams per kilo for those who exercise).

So what are high protein vegetarian foods for muscle building?

High Protein Vegetarian Foods for Muscle Building

1. Yogurt

High protein vegetarian foods for muscle building – Yogurt

We can consume this dairy food at every meal of the day.

One bowl of nonfat yogurt, which will be eaten 1 hour before bed at night, plays a role in the renewal of our cells while we are asleep. A good alternative in terms of protein gain, 100 grams of yogurt contains 10.2 grams of protein.

2. Broccoli

Broccoli also supports the prevention of stomach, esophagus and intestinal cancers.

Broccoli, a miracle vegetable, contains protein. This vegetable is preferred by people who want to gain protein as well as people who calculate calories.

We can obtain 4 grams of protein from one serving (average 4-5 heads) of this low-calorie vegetable.

3. Lentil


This food, one of the legumes, stands out in the competition with many foods in terms of the protein and other values it contains.

In addition to being rich in protein, it is also rich in iron and fiber. There is an average of 23 grams of protein in 100 grams of uncooked lentils.

4. Almond

Almonds also stabilize glucose levels in the bloodstream

We recommend a balanced consumption of almonds. Because although almonds are rich in protein, the fat levels they contain can cause us to gain weight.

The amount of protein in 100 grams of almond, which has antioxidant properties, is 18 grams.

5. Cocoa Powder

High protein vegetarian foods for muscle building – Cocoa powder

Cocoa powder, which can be consumed before adding oil and sugar, contains a significant amount of protein.

There are 19.6 grams of protein in 100 grams of cocoa powder, which can be consumed by sprinkling on foods such as popcorn.

6. Mushrooms

High protein vegetarian foods for muscle building

When we consume red or white meat, we get rid of animal fats with mushroom consumption.

Being one of the first choices of vegetarians as it is herbal, the mushroom tastes close to meat. The protein profile of 100 grams of mushrooms is 3.6 grams.

7. Oat Bran

Oat bran

According to the findings of the World Health Organization, oat bran; is equivalent to foods that contain significant levels of protein, such as meat, milk and eggs.

This meal, which can be consumed by creating various mixtures, can be one of the preferences of vegetarians. 17.3 grams of protein can be obtained from 100 grams of oat bran.

8. Buckwheat

Buckwheat is also rich in B complex vitamins, magnesium, manganese, copper and fiber.

Buckwheat, which vegetarians can prefer, because it does not contain gluten, regulates blood sugar and may reduce cholesterol levels.

There are 13 grams of protein in 100 grams of this food, which is very rich in protein.

9. Seeds

Sunflower seeds

Hemp, sunflower seeds or pumpkin seeds are rich sources of protein. There are 24 grams of protein in 100 grams of sunflower seeds and 30.2 grams of protein in 100 grams of pumpkin seeds.

10. Peanuts

High protein vegetarian foods for muscle building

Peanuts are a good source of vitamin E, niacin, folate, protein, phosphorus, vitamin B1 and manganese.

This food, which is rich in fiber and magnesium, also contains high amounts of protein.

Since it has a high rate of calories, we can say that the consumption amount should be paid attention to. There are 24.4 grams of protein in 100 grams of peanuts.

See Also:

1000 Calorie Oatmeal Diet Plan

1600 Calorie Vegetarian Meal Plan