7 protein-rich foods to gain muscle if you are vegetarian

By Selva Saravanan 

If you want to grow muscle then need a diet that is more focused on protein. However, being a vegetarian, including more protein in your diet might not be so easy as non-vegetarians who can simply eat meat and eggs. 

Chickpea is an excellent source of protein for vegetarian diets and vegan dishes. Typically, in 1 163gm serving of chickpea, you will get up to 15 grams of protein, 45 grams of carbs, and just 4 grams of fat.



Vegetarians who are in a need of proteins can also include soya chunks in their diet. They are a great alternative to meat and are very rich in protein.

Soya chunks


As soya chunks are high in calories, they should be taken in moderation. With a 100-gram serving of soya chunk, you can get 345 calories and 52 grams of protein.

Lentils are composed of 25% protein and they are cheap. This cost and availability of lentils make them an excellent meat alternative



There are various types of lentils and they have slightly different compositions, however, 1 cup (198 grams) of cooked lentils typically has 230 calories, 39.9 grams of carbs, 17.9 grams of protein, and just 0.8 grams of fat.

Despite the lower protein value of kidney beans due to the affordable price, they are one of the best sources of protein. 

Kidney Beans 


Kidney beans are rich in protein and carbs with an almost negligible amount of fats. In 100 grams of boiled kidney beans, you will get 127 calories, 8.7 grams of protein, 22.8 grams of carbs, and just 0.5 grams of fat.

Green peas are great if you want to lose fat and gain muscle at the same time. They have a low-calorie composition with only 62 calories 170-grams serving. 

Green peas


The majority of these calories are usually composed of carbs while protein and a small portion of fat cover the rest. 

Oats and oatmeal have a well-balanced nutrient composition and are a good source of carbs, protein, and fibers.

Oats and oatmeal


Oats are also rich in important vitamins, minerals, and antioxidant plant compounds which are very beneficial for health. Typically, 1 cup serving of Oats provides 303 calories with 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber.

Nuts are high protein-based snacks you can try if you want plant-based protein. There are a variety of nuts you can include in your diet to meet your protein requirements.



For example, almonds contain 7 grams of protein per 35-gram serving, walnuts contain 4.5 grams per 29-gram serving, and pistachios contain 6 grams of protein per 30-gram serving.

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