10 High-Protein Vegetarian Foods to Maximize Your Gains
Oct 29, 2024
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Protein is necessary for overall fitness, but it’s essential when focusing on your brawn. It’s viewed as the building blocks of your muscles. Without it, you will struggle with buffing up and find signs of muscle breakdown.
It’s recommended to consume around 30 grams of protein each meal. While going vegetarian means swearing off meat, there are still a variety of options you can use to Here are high-protein vegetarian foods for your muscle-building journey:
1. Tofu
Tofu is a powerhouse when it comes to tofu, and what’s even better is that you can flavor it in so many ways. For example, sticky sesame tofu offers about 34 grams of protein per serving. You can mix soy sauce, chili sauce, agave syrup, tomato ketchup and rice wine vinegar before tossing your crunchy tofu. Add crushed garlic cloves for extra flavor.
You can also use firm tofu in salads, treating it as the main meat of your dish. However, if you prefer something softer, a chili garlic silken tofu is also delicious. Toast your chili in sesame oil with soy sauce and honey.
2. Eggs
Many people debate whether eggs are vegetarian or not. Your answer can still change, but the consensus is that they are an acceptable food option within this diet. The only time to exclude them is if you’d want to go fully vegan since they are animal products.
Eggs offer a lot of protein. Plus, you can enjoy them in various ways. You can boil them and put them into your salad. Sunny-side up, scrambled eggs and omelets are also great breakfast options to start your morning with.
3. Black Beans
Black beans are also an excellent protein source for people seeking a good meat substitute. They also pack plenty of fiber, which is ideal for increasing muscle mass in the long run. You can make them the pièce de résistance of your veggie burrito.
Some people also like to use black beans as a taco filling. You can cut up lettuce, cilantro, garlic, and lime for meal prep. Use all the ingredients and top them off with Greek yogurt and cheese. Avocado would also be a good addition for extra protein.
4. Lentils
Lentils are another legume that can help you get your protein fix. Simmer them and wait for them to turn tender. The cooking time will depend on what specific kind you get, but you can use a fork to check. If they’re ready, strain and incorporate them into dishes.
You could also make lentil soup instead by substituting water with vegetable stock and tomato sauce. Mix before sprinkling in salt, pepper, coriander, cumin and paprika to spice things up. Lentils go in afterward. Toast up bread and take a spoonful of delicious soup.
5. Mushroom
One small mushroom may lack nutrients on its own, but a 100-gram batch could actually bring you close to your daily protein intake target. It’s perfect since these tend to shrink down upon cooking anyway. Plus, they’re also a versatile vegetarian food.
Portobello mushrooms are perfect for stuffing. To enhance their flavor, you can marinate them with olive oil, balsamic vinegar, and other seasonings. Add them to two toast buns with other cheese, lettuce, and tomatoes and get ready to eat the best veggie burger of your life.
6. Quinoa
Quinoa is one of those great high-protein vegetarian foods that can be cooked into almost anything. Some treat it as a pseudocereal, cooking it with milk before topping it with berries and walnuts. It’s a perfect creamy breakfast meal for people who want a change of pace from their usual oats.
You could also use quinoa as a rice alternative and make pilaf. It’s flavorful with onions, garlic, curry powder, cumin and other spices. Chickpeas also go well with the dish and adds an extra boost of protein. Currants are also a favorite for diversifying the texture of the dish.
7. Chia Seeds
Chia seeds are also a great tool for building muscles. Although small, it contains as much as 16.5 grams of protein per 100 grams. You can make a great protein shake by soaking the seeds overnight and blending them with different fruits and vegetables.
You can also make chia seed pudding. Follow the soaking method and blend it with milk after it becomes gelatinous. Use it as a base for berries, nuts, and other treats to create the ultimate breakfast bowl. Eat this heartily before heading to the gym.
8. Green Peas
Have frozen peas in the fridge? Each 100-gram portion provides 5.42 grams of protein, which you could incorporate into almost any meal. Thaw them on the stove and add melted butter, salt, and pepper to taste. They’re flavorful, though you can also make them a side dish for other heavy meals.
A green goddess salad is also one of the best high-protein vegetarian recipes. Toss the salad, cucumbers, green peas, and more in dressing, and bon appetit. Some people like throwing in white onion and tofu for contrast and texture.
9. Spinach
Call yourself “Popeye the Sailor” and get spinach in your meals. These high-protein vegetarian foods must have been his source of superhuman strength and burly muscles. Granted, you don’t have to eat yours straight out of the can like he does.
You can make your own spinach curry by cooking it with chickpeas and tomatoes. Chilis, ginger, garlic, and onion are also necessary to get the right kick. You can also make spinach pizza. The sauce only needs cream cheese, mayonnaise, and garlic. Spread it evenly on top of a pizza crust and sprinkle on cheese. Bake until crisp.
10. Guava
Guava is one of the most underrated vegetarian foods. It’s quite a sweet fruit and can serve as a great protein-filled side dish for your meals. However, you can also turn it into a nice jam and add it to some bread for a quick and easy breakfast.
You can also make a guava jam grilled cheese sandwich. There’s just something about the sweet and salty combination that works well together. Make sure you toast your sourdough bread and add a generous amount of butter before putting in your cheese and jam.
Try High-Protein Vegetarian Foods
Going vegetarian means you have to be a little more creative about incorporating protein into your everyday diet. The good news is there are various options and ways to prepare them. Cook up these delicious high-protein vegetarian recipes and get your dream muscles.
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