Surprised right? Building muscles without any non-veg food? It might be surprising for you! We are here with the best vegan foods that will help you in building muscles. If you are a vegan, then you will be delighted to have this diet for yourself.
The body needs protein to help the cells repair themselves and this further helps you to build out a lean and healthy muscle. Meat and dairy are one of the best sources of protein, but the vegan sources are more and in abundance, so you should utilize them for building up your muscles.
Check out some of the mouthwatering vegan sources of protein to build up a lean muscle.
Hemp Seeds – These are available in variety of forms. It is a powerhouse of protein. Hemp seeds can easily be added to pretty much anything and it is a great additive to the smoothies. Boost your protein intake with the help of the hemp seeds in your smoothies.Peas – Anything from the legume family will help you in building proteins for your body. So, peas are one of the most common bases for the vegan protein powder. The fresh or frozen peas can be consumed while steaming or combining to make soups, salads, sauces or hummus.
Nut & Nut Butters – These are often avoided due to the calorie content, though, nut and nut butters are a great source of proteins. These contain important fatty acids and ideally nut butters also consists of few ingredients and are sugar free as well.
Chia seeds – This is another quick and easy protein for muscle building. These seeds can be sprinkled on salads or can be incorporated into the smoothies and can even be made into a pudding. This can be made into a great recipe.
Beans – You can get an ample of protein from the beans. Kidney beans consists of 26 grams of protein per cup. You can also use dried or the canned beans and add them to various recipes like salads, sauces, stews, soups, hummus, burgers and so on. The sky’s the limit to add beans to various recipes. Mix it with anything to gain ample of proteins.
Quinoa – Quinoa is a delicious little seed that consists of the essential amino acids that your body needs. This makes it a perfect protein. The best part is that you can use quinoa anywhere in salads, or breakfasts, lunches and dinners. Quinoa can be found anywhere, most probably in all the food stores. You can use these seeds for baking and breakfast.
Green leafy vegetables – There isn’t anything that the greens cannot do. These might not be as protein packed as beans and nuts, but these have tons of minerals and vitamins to fill up your diet. If you take two cups of spinach, you will gain over 2 grams of protein. You can also use greens at the base of your salad that also contains other protein rich foods as well.
Brown Rice – It is high in fiber and is a good base for the stir frys, wraps and other meals. It is also a great source of protein for the body.
Pumpkin seeds – Pumpkin seeds, whether, raw or toasted or roasted, are delicious in all ways. It can be added to soups, salads, baked goods, and these also make up for an excellent snack by itself combining it with the other nuts and seeds.
Sacha Inchi Seeds – This seed is found in plants. It is a complete protein and is quite delicious when toasted. You can add it to salads and other meals as well.
Broccoli – Broccoli brings a lot to the table. It is fulfilling, fiber full, great all around and you can serve it on your own. You can steam it or fry it or raw it with some hummus. This is a good off start if you want to include some proteins in your day.
Avocado – It contains a large of proteins. It is considered as high in fat too, but you should know that the majority of it is monounsaturated i.e. the good fat.You can throw on some of your salad, wraps, sandwich,or make some guacamole. This will definitely be a great diet for you.
Flax Seeds – Just like the chia, hemp or the other seeds, the flax seeds can be easily added to the meals as well. It is a great addition to the baked goods and can boost up your body with proteins and dietary fibers.