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Now “Vegans can Build Muscles” With These High-Protein Foods

High Protein Foods

Meat-free meals are cheaper alternatives to take in daily require protein. Either you are enjoying meatless Monday or on a mission to build muscles, fruits, vegetables and other vegetarian foods can be your best source of essential amino acids that can form protein.

Plant-based proteins have many reasons to have in your dish for diet such as; they are low in calories, affordable, easily available, and environment-friendly.

Besides veggies and fruits, vegan bodybuilders can go for quality vegan protein powders and shakes to quench the thirst for protein.

Now, let’s take a look at some high protein foods advisable for all vegans.

8 High Protein Foods for Bodybuilders


Quinoa is generally known as the “Mother of all Grains” which is high in protein and gluten-free. It cooks in just 20 minutes and contains 8 grams of protein and 220 calories per serving when cooked.

This protein-rich seeds also contain a good amount of fiber, vitamins and other minerals.

Buckwheat (Kuttu Flour/Atta)

Cooked Buckwheat contains around 6 grams of protein, 5 grams of fiber, potassium and 80 other minerals per cup.

This gluten-free seeds are largely consumed in the form of flour in Asian countries for centuries.

Of course, people can cook it in different forms with different ingredients to add extra nutrients in their diet dish.

As it is packed with healthy nutrients, buckwheat offers tones of health benefits and a better alternative to rice.


The important fact is that out of 20 amino acids that are responsible for forming a protein, our body cannot synthesis nine essential amino acids which we need to consume from our daily diet.

Hempseed is the only vegan source which contains a good amount of these nine “essential” amino acids. It contains 10 grams of protein per 2 tbs serving.

It also contains a good amount of magnesium, zinc, iron, calcium, and very rare vegan source of essential fatty acids like Omega3s.

Chia Seeds

Chia seeds contain 4 grams of protein per 2tbs serving. These little seeds are the good source of omega-3 fatty acids, fiber, iron, calcium, zinc, and antioxidants.

Chia seeds make goopy gel when mixed with milk and water which can be used to make healthy puddings and smoothies.

Soy in the Firm Tofu Form

Soy is a complete vegan protein source which can be the best substitute for meat proteins.

When you are in high demand of protein, Soy in the firmest tofu form would be the best option for you. It contains 10 grams per ½ cup serving.

Rice and Beans

As a matter of fact, rice is high in methionine and low in lysine, while beans are high in lysine and low in methionine. But together, they would be the best source for essential amino acids.

They contain 7 grams of protein per 1 cup serving. You can cook and consume them in multiple ways to stack up your protein requirement.

Seitan – A Better Meat Substitute

Seitan is a byproduct of wheat protein (gluten) which is similar to meat in texture when cooked.

It is free of soy and high in protein which is mainly found in Asian, Buddhist and vegetarian cuisines.

It contains 21 grams of protein per 1/3 cup serving. You can cook Seitan with other vegetarian ingredients to add missing nutrients of gluten.

Peanut Butter and Whole Wheat Bread Sandwich

Adding 2 slices of whole wheat bread with 2 tbs of peanut butter would be the best start of the day. It fuels your body with complete protein-rich amino acids which provide you require energy to keep going.

Peanut butter and whole wheat bread are incomplete proteins as they both are lower in certain amino acids, but together they are complete proteins and contain 15 grams of protein.

In brief, these are some meat-free proteins which you can add to your vegan diet to build muscles. However, before consuming any of these, make sure that you are not allergic to that food. It helps you to keep on track of your muscles building goal.


Written by Nyk

Nyk is a father of one daughter, fitness enthusiast, and an owner of Dish for Diet. He shares health, diet, and fitness information that inspires him to stay hale and hearty. Being a health conscious father, his vision is a world where care for well being is a part of everyday life.