Top 10 Vegetarian Protein Rich Foods for Building Muscle

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If you are a vegetarian and looking to put on some lean muscle gain, this is the right article.

If you are searching for a vegetarian diet for bodybuilding? We have shared the Best protein rich foods for building muscle which is easily available.

Without using any supplements, you can also opt for vegetarian food to build lean muscle mass. We will share the cheapest and easily available protein rich foods for building muscle vegetarians in the market.

To build a good body structure, you will be required protein, healthy fats, vitamins, minerals, and complex carbohydrates. Building a boy structure by having non-Vegetarian is a myth because you can also build your body with vegetarian diets. Several vegetarian celebrities, athletes, sportspersons, and bodybuilders have proved that having vegetarian meals can also boost energy.

To make a Good Body, we will share protein rich foods for building muscle for you which you should include in your diet daily:

protein rich foods for building muscle
protein rich foods for building muscle

Top 10 Vegetarian Protein Rich Foods for Building Muscle


1. Brown Rice


Brown Rice - Protein Rich Foods for Building Muscle

Brown rice is a rich source of flavonoids and phenols; it has antioxidants that reduce the risk of premature ageing and reduce damage to cells. Brown rice supply severals minerals, Calcium, Iron, and vitamins to your body. One cup of brown rice contains:

Fibre: 3.5 grams
Fat: 1.8 grams
Calories: 216
Carbs: 44 grams
Protein: 5 grams
Niacin (B3): 15% of the RDI
Pyridoxine (B6): 14% of the RDI
Thiamin (B1): 12% of the RDI
Pantothenic acid (B5): 6% of the RDI
Iron: 5% of the RDI
Magnesium: 21% of the RDI
Copper: 10% of the RDI
Manganese: 88% of the RDI
Selenium: 27% of the RDI
Phosphorus: 16% of the RDI
Zinc: 8% of the RDI


2. Legumes


Legumes - Protein Rich Foods for Building Muscle

Legumes and Beans are plant-based proteins and have vitamin B, iron, folate, fibre, calcium, potassium, zinc, and phosphorus. You will be glad to know that most beans are low in fat. Legumes’ best part is they are lower in iron levels and similar to meat in nutrients with no saturated fats.


3. Fruits


Fruits - Protein Rich Foods for Building Muscle

Naturally, fruits are low in fat, calories, and sodium. The best part is none of them have cholesterol. Vitamin C is crucial for repairing all body tissues, helps heal cuts & wounds and the body’s growth.

Fruits are sources of several important nutrients: dietary fibre, vitamin C, and potassium, which help maintain healthy blood pressure and folate. Rich in potassium, Fruits are bananas, prunes, cantaloupe, honeydew melon, dried peaches, apricots, orange juice, etc.

Dietary fibre from fruits helps to reduce blood cholesterol levels and lower the risk of heart disease. Fibre Fruits help to provide a feeling of fullness with limited calories.


4. Paneer (Cottage Cheese)


Paneer - Protein Rich Foods for Building Muscle

Paneer is rich in calcium content which strengthens both the teeth and bones. It helps in the smooth functioning of the nervous system, and the heart muscles stay healthy. Paneer also helps you lose weight and Reduces the Risk of Breast Cancer because it contains Vitamin D and Calcium. It contains has both phosphorus and magnesium and helps in excretion. It prevents constipation and laxative effect. Paneer has magnesium which helps regulate & maintain blood sugar levels. That’s why it is good for Those Having Diabetes.

Personally, Paneer is my favourite protein rich food for building muscle!


5. Raw Vegetables


Raw Vegetables - Protein Rich Foods for Building Muscle

Raw vegetables such as dark leafy greens like spinach, lettuce, carrots, cucumber, broccoli, and green beans are best when eaten raw. Raw vegetables have Cancer-Fighting Properties which decreased the risk for certain types of cancer. They are low in energy density; they have relatively few calories per gram of food in simple words.


6. Nuts


Nuts - Protein Rich Foods for Building Muscle

Nuts are generally used as eaten because they are low in carbs, high in fat, and an excellent source of various nutrients, which include vitamin E, selenium, and magnesium. It provides antioxidants to the body and helps to reduce cholesterol. Almonds are the only nut amongst all nuts that contain the highest calcium among all nuts. Cashews help prevent cancer and promote strong bones, skin, a healthy heart, and hair. Walnuts help to protect against cancer and good for your brain by reducing depression. Hazelnuts are brilliant for your heart, helps in digestion, and Rich in unsaturated fats.


7. Flax Seeds


Flax Seeds - Protein Rich Foods for Building Muscle

Flax Seeds are full of Nutrients, High in Omega-3 Fats. It helps to Reduce Cancer Risk because it’s a Rich Source of Lignans. They are Rich in Dietary Fiber, can Improve your Cholesterol issue and reduces Blood Pressure because it has High-Quality Protein.

1 Tbsp ground flax seeds contain:

Saturated fat: 0.3 grams
Protein: 1.3 grams
Carbs: 2 grams
Calories: 37
Fibre: 1.9 grams
Total fat: 3 grams
Monounsaturated fat: 0.5 grams
Polyunsaturated fat: 2.0 grams
Potassium: 2% of the RDI
Omega-3 fatty acids: 1,597 mg
Vitamin B1: 8% of the RDI
Vitamin B6: 2% of the RDI
Magnesium: 7% of the RDI
Phosphorus: 4% of the RDI
Folate: 2% of the RDI
Iron: 2% of the RDI
Calcium: 2% of the RDI


8. Soya Chunks


Soya Chunks - Protein Rich Foods for Building Muscle

Soya chunks are good for your hair, bone, and skin. Also, it allows food to pass slowly from the system because it’s loaded with fibre. To avoid health issues, it is recommended to have approximately 20 to 30 grams of soya chunks in a day.  Have the boiled soya chunks in salads are the perfect ways to complete your diet.


9. Milk



Milk has calcium which strengthens the bones, including teeth. one glass of milk per day can prevent bone diseases. It also has potassium, phosphorus, nutrients, and a high source of calcium. It has proteins that can help cells to repair and Reduces the Risks of Obesity. Milk also helps boost immunity; one can make smoothies or use them in oatmeals.


10. Oats


Oats - Protein Rich Foods for Building Muscle

Whole Oats has several benefits such as Antioxidants, Nutritious, fibre (Beta-Glucan), Avenanthramides. It can also help to Protect LDL Cholesterol From Damage and Lower your Cholesterol Levels. Oatmeal not only helps to Lose Weight but also helps you in controlling the blood sugar level.

78 grams(Break up: 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fibre, but only 303 calories which are less than a small pack of chocolate) of dry oats contains:

Zinc: 20% of the RDI
Manganese: 191% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Folate: 11% of the RDI
Vitamin B5 10% of the RDI
Vitamin B1 39% of the RDI
Vitamin B6
Vitamin B3


So these are our Top 10 Vegetarian Protein Rich Foods for Building Muscle. Let us know which food is your favourite protein rich food for building muscle!


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