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Building muscle without meat is entirely possible by incorporating high-protein plant-based foods into your diet.
Here’s a list of the top 10 non-meat foods that are rich in protein, making them excellent choices for anyone looking to increase their protein intake for muscle building.
1. Tofu
Tofu, made from soybeans, is a versatile and protein-rich food. A half-cup serving of firm tofu contains about 10 grams of protein. It can be used in a variety of dishes, from stir-fries to smoothies, and absorbs flavors well, making it a favorite among vegetarians and vegans.
2. Tempeh
Tempeh is another soy product, but it is fermented, which enhances its nutritional profile. A half-cup of tempeh provides approximately 15 grams of protein. It has a nutty flavor and firm texture, making it ideal for grilling, stir-frying, or adding to salads.
3. Lentils
Lentils are a powerhouse of protein and fiber. One cup of cooked lentils contains about 18 grams of protein. They are also rich in iron and folate, making them an excellent choice for muscle recovery and overall health. Lentils can be used in soups, stews, and salads.
4. Chickpeas
Chickpeas, or garbanzo beans, are not only high in protein but also very versatile. One cup of cooked chickpeas contains about 15 grams of protein. They can be used in salads, made into hummus, or roasted for a crunchy snack.
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5. Quinoa
Quinoa is a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein. It’s also gluten-free and rich in fiber, making it a great substitute for rice or pasta in various dishes.
6. Edamame
Edamame are young soybeans that are rich in protein. A half-cup serving of cooked edamame contains about 8.5 grams of protein. They can be enjoyed as a snack, added to salads, or incorporated into stir-fries.
7. Nuts and Seeds
Nuts and seeds are excellent sources of protein and healthy fats. For example, one ounce of almonds contains about 6 grams of protein, while pumpkin seeds provide approximately 8.5 grams per ounce. They can be eaten as snacks, added to smoothies, or sprinkled on salads.
8. Cottage Cheese
Cottage cheese is a dairy product that is high in protein. One cup of low-fat cottage cheese contains about 28 grams of protein. It can be eaten on its own, mixed with fruits, or used in cooking and baking.
SEE: Switching To A Mediterranean Diet May Boost Your Performance
9. Hemp Seeds
Hemp seeds are a complete protein source, providing about 9.5 grams of protein per 3 tablespoons. They are also rich in omega-3 fatty acids and can be sprinkled on salads, blended into smoothies, or added to oatmeal.
10. Seitan
Seitan, made from wheat gluten, is a popular meat substitute among vegetarians and vegans. A 3-ounce serving of seitan contains about 21 grams of protein. It has a chewy texture that mimics meat, making it suitable for stir-fries, sandwiches, and more.
Incorporating these high-protein non-meat foods into your diet can help you build muscle effectively while adhering to a vegetarian or vegan lifestyle. By combining different protein sources, you can ensure that you are getting all the essential amino acids your body needs for optimal muscle growth and recovery. Whether you’re a seasoned athlete or just starting your fitness journey, these plant-based protein options can support your health and fitness goals.
