Sources of Protein for Vegetarians

Now if you’re a vegetarian and you are trying to build your body, there are chances of you not being able to fulfill your protein intake.

We have seen many of y’all struggling with keeping up with the protein intake and just having your protein powder will not suffice.

Here are a few options for you to consider, which would help you gain muscle and also get the right type of protein in your body.


Lentils are a protein powerhouse stuffed into a tiny package. Not only do they deliver vegan protein, but a half-cup of cooked lentils also gives you 8 grams of fiber. Fiber is good for your heart, helps keep you full and can keep your weight in check.


Like hemp, chia seeds are nutrient dense. They deliver protein, fiber and Omega 3. You can blend them into smoothies, make chia seed jam for toast and bake with them.


Tofu, tempeh, and edamame all originate from soybeans and are especially popular in East Asian cuisine. Soybeans are considered a whole source of protein. This means that they provide your body all the essential amino acids it needs. Edamame are immature soybeans with a sweet and slightly grassy taste. They need to be steamed or boiled before you eat them. Then, they can be enjoyed on their own or added to soups, salads, sushi, wraps, stir-fries, or rice rolls. Tofu is made from bean curds pressed together in a process similar to cheesemaking. Meanwhile, tempeh is made by cooking and slightly fermenting mature soybeans, then pressing them into a block. Tofu doesn’t have much taste on its own, but it easily absorbs the flavour of the ingredients it’s prepared with. Comparatively, tempeh has a characteristic nutty flavour.

  1. BEANS

Kidney, black, pinto, and most other varieties of beans are extremely important staple foods across cultures and contain high amounts of protein per serving.

Chickpeas also known as garbanzo beans, are another type of bean with a high protein content.

Most types of beans contain about 15 grams of protein per cooked cup (170 grams). They’re also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds.

Add beans to your diet by making a tasty bowl of homemade chili, or enjoy extra health benefits by sprinkling a dash of turmeric on roasted chickpeas.

Yes it is comparatively difficult to build your muscle as a vegetarian but there are a lot of options which will help your body, you just need to find the right balance and make a suitable diet for you to attain your goals.

A healthy, well-planned diet that includes less or no animal products can be beneficial to your health (and budget)!

Eating more veggies and fruits is never a bad idea, just be sure to incorporate enough complete proteins. Without complete proteins in your diet, you may feel sluggish and lose muscle mass. Fortunately, a little menu planning can help you include enough complete proteins in your diet.

All the best! Hope this helps!

Join Haachiko Fitness now to change your life and get in the best shape ever.

Leave a Reply

Your email address will not be published. Required fields are marked *