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7 Plant Based High Protein Foods That Help In Muscle Gain

Mon, Mar 22, 2021

Vegans and vegetarians usually bother about not consuming ample protein in their daily diet. Proteins are usually regarded as building blocks for our bodies and they are required in sufficient quantities. Dairy, meat and eggs are high sources of protein although there is a misconception that vegetarian sources cannot make up for the same. There are several powerful plant-based protein sources which will enable better muscle gain.

Here are the top plant-based protein foods for superior muscle gain:

  1. Tofu, Tempeh and Edamame - Soy based plant products usually have higher protein content and the maximum for any diet which is plant-based. Tofu will give you roughly 10 grams of protein for every ½ cup serving while for a similar serving quantity, you can get 8.5 grams of protein with Edamame Beans. Tempeh gives you a whopping 15 grams of protein for every ½ cup serving.
  2. Lentils - We Indians love our lentils! Right from arhar, moong and urad dal to other varieties, we simply cannot do without the stuff regularly! Lentils are a vital component of Indian daily meals and offer a cost-effective way to build muscle. You can gain not only protein but several vital minerals and much-needed fibre in turn. You can consume lentils with rotis or rice for a complete dietary boost. They contain 9 grams of protein for every ½ cup serving.
  3. Chickpeas - Chickpeas have high protein content while being low in calories. They are also high in fibre and you can consume them as boiled foods or put them into salads. You can also puree chickpeas into a delightful hummus if you are one for innovation. They contain 7.3 grams of protein for every ½ cup serving.
  4. Kidney Beans - Kidney beans contain sufficient quantities of carbohydrates proteins and fibre alike. They are often paired up with steamed and boiled rice. Rajma Chawal is a perennial favourite option for every Indian home. They can be enjoyed in salads, curries and more. You can expect 7.5 grams of protein for every ½ cup serving.
  5. Green Peas - Green Peas are immensely rich in proteins and are a staple dietary option for winters. The fibre and protein are also contained in frozen green peas and you can keep a bag of the stuff securely stored in your fridge. You should refreeze and thaw the same into a large chunk. You can opt for dishes like Matar Paneer and the like in order to enhance protein consumption. You can expect to get 7 grams of protein for every 1 cup serving.
  6. Mixed Seeds - Mixed seeds come with a crunchy and delightful texture that you will love in your meals. They have ample protein content and you can select from sunflower, sesame, poppy and pumpkin seeds since they have higher protein content. They also contain several healthy fats. Along with salads, they can be easily added into cereal, raita or even home-made granola. You can expect between 5 to 7.3 grams of protein for every quarter-cup that you consume.
  7. Chia Seeds - Chia seeds are low in calories and heart-healthy snacking items. They contain beneficial Omega-3 fatty acids with ample fibre at the same time. They are a complete protein source. You can add them into your daily smoothie or sprinkle them over yoghurt. You can also soak them in almond milk or water to make a pudding. Expect about 2 grams of protein for every tablespoon consumed.

These are some of the best plant based protein sources for vegetarians and vegans that are worth considering.  

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