10 vegetarian sources of protein that can aid in muscle building
Lentils: Packed with protein and fiber, lentils are versatile and can be included in soups, salads, or stews.
Chickpeas: High in protein and low in fat, chickpeas (or garbanzo beans) can be used in curries, salads, or roasted for a crunchy snack.
Quinoa: A complete protein source, quinoa is rich in essential amino acids and can be used as a base for salads or a side dish.
Tofu: Made from soybeans, tofu is a versatile source of protein that can be added to stir-fries, salads, or sandwiches.
Edamame: Young soybeans are not only rich in protein but also provide a good dose of fiber and vitamins. They make a great snack or addition to salads.
Greek Yogurt: High in protein and low in carbohydrates, Greek yogurt is an excellent post-workout snack or can be used in smoothies.
Cottage Cheese: A low-fat dairy option, cottage cheese is high in casein protein, which is digested slowly and beneficial for muscle growth.
Seitan: Made from wheat gluten, seitan is a meat substitute with a high protein content, often used in vegetarian dishes.
Chia Seeds: Besides being a source of omega-3 fatty acids and fiber, chia seeds offer a decent amount of protein and can be added to smoothies, oatmeal, or yogurt.
Almonds: Among nuts, almonds are relatively high in protein. They make for a convenient and healthy snack aiding in muscle recovery.