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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Boosting muscle mass as a vegetarian is possible with the right foods! Here are some top vegetarian foods that provide essential nutrients for muscle growth and recovery.
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Packed with protein and fiber, lentils are excellent for muscle repair. One cup of cooked lentils contains about 18g of protein, making them a must-have in your diet!
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Chickpeas are versatile and protein-rich! With around 15g of protein per cup, they can be added to salads, soups, or blended into hummus for a delicious snack.
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Quinoa is a complete protein, containing all nine essential amino acids. With 8g of protein per cup, it’s perfect for muscle growth and makes a great base for salads or bowls.
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Greek yogurt is not only high in protein (about 20g per cup) but also packed with probiotics. It aids digestion and can be enjoyed with fruits or in smoothies.
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Cottage cheese is a fantastic source of casein protein, releasing amino acids slowly. One cup provides around 28g of protein, making it ideal for muscle recovery.
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Tofu is a versatile protein source made from soybeans, offering about 20g of protein per cup. Stir-fry it, grill it, or add it to soups for a nutrient boost!
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Nuts and seeds are powerhouses of protein and healthy fats. Almonds, chia seeds, and pumpkin seeds provide around 6-8g of protein per ounce, perfect for snacking.
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Incorporating these vegetarian foods into your diet can significantly enhance muscle mass. Combine them with a balanced diet and regular exercise for optimal results!
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