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What Vegetarian Foods Can I Eat to Build Some More Muscle?

Protein is a key building block for muscles. While some may think of meats when it comes to protein, it is quite possible to build muscle mass with a vegetarian diet. Eggs, soy-based products, nuts and beans are excellent vegetarian sources of protein which can build muscle mass.

  1. Meat alternatives for the main course

    • For those switching from a meat-based diet, it may seem difficult at first to find adequate vegetarian substitutes for the main course. There are many protein-packed meat alternatives on the market. Many meat substitutes taste a lot like their animal counterparts when seasoned in the same ways, so it's not hard to get used to them. Vegetarian substitutes are available for everything from bacon and burgers to chicken and sausage.

    Eggs

    • Eggs are an excellent source of protein.

      Eggs are an excellent source of protein. The average egg contains six grams, or twelve percent, of the daily recommended value of protein. Eggs are inexpensive and easy to prepare, and they contain the highest protein quality available in a food source, providing all the amino acids necessary for proper body function. High-quality protein such as the type found in egg whites and yolks is important after a workout as well, as it can help rebuild and repair muscle tissue.

    Nuts

    • Nuts such as almonds and walnuts are high in protein and are a great pick-me-up or healthy snack during the day. A 3.5-ounce portion of almonds contains nearly 17 grams of protein, as does the same portion of cashews. Pistachios and peanuts are also high in protein. Nut butters such as almond or peanut butter are also good vegetarian sources of protein.

    Beans and soy

    • Some beans are high in protein. Chickpeas (garbanzo beans) contain sixteen grams of protein per 7-ounce serving. A typical baked bean recipe (made with navy beans) contains eleven and a half grams of protein per 8-ounce serving. Tofu contains ten and a half grams of protein per five-ounce serving. Tofu is easily adapted into many recipes as it takes on the flavor of whatever sauces and marinades are in the dish.

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