Seven vegetarian muscle gaining foods, Pure veg diet for muscle building

Seven vegetarian muscle gain foods that you should follow if you are a vegetarian. I'm sure you always have a hard time choosing the right diet plan for mass gain and bodybuilding. There are tons of muscle gain diet plans for non-vegetarians meat and eggs as we all know are the best source of protein and are highly recommended by our trainers for weight loss and muscle gain but what about vegetarians is there a diet plan for the green lovers for bodybuilding as the popular saying goes where there is a will there is a way. So, where there are lots of veggies there's definitely more protein.

Tofu

Tofu is also known as bean curd is made from soybeans and is rich in iron and calcium. A one-half cup serving of raw firm tofu contains 10.1 grams of protein compare that to a 1/3 cup of milk weighing in at 5.1 grams of protein, 1/3 ounce egg which has 6 grams of protein, and 4 ounces of ground beef with 26 grams of protein, go for the firmest tofu available. The harder the tofu the higher the amount of protein.

Spirulina

It is a blue-green algae and it is one of the richest sources of protein (70% protein concentration). It helps in weight control, improves your health of the gut, it can lower cholesterol levels and blood pressure.

It is recommended that before taking any supplement, including spirulina you should take the advice of a doctor. 

Nuts

Generally nuts are good source of fiber, fat, and protein. If you want to add more calcium, fat, and other healthy nutrients along with protein in your diet. Start loading up on the nuts like peanuts, almonds, cashews, hazelnuts, pistachios, and walnuts. one ounce of hazelnuts, almonds, and pistachios alone contain 6 grams of protein. Each nut lowers your cholesterol and makes you feel full for a longer time. Also nuts like walnuts and hazelnuts boost digestive health which is essential for extensive training and workouts.

Legumes

This one ranks top on an everyday diet. Legumes such as peas, lentils, soybeans, chickpeas have a much higher protein content than cereal grains. With low-fat, almost zero cholesterol, and a high amount of carbohydrates legumes are perhaps the best vegetarian food for muscle gain.

Beans

Bans are the second-highest source of protein after meat they are cheap delicious and heart-healthy. Most beans including kidney black, pencils navy beans contain an average of 15 grams of protein per serving not only this there are low in fat, rich in vitamins like vitamin A, vitamin C, vitamin D, and vitamin E, and also contain essential amino acids that are required by the body for muscle building.

Leafy greens

muscle building and mass gain are not that simple as it sounds for vegetarians it's like walking barefoot in the desert, therefore, you need to get as many nutrients as possible from your diet and for that, you need to eat leafy greens spinach, broccoli, watercress, asparagus sprouts, Chinese cabbage, collard greens are all healthy veggies that contain the most protein. 1.3 grams of protein is provided from Just a cup of Alfalfa sprouts.

Quinoa

Quinoa a great substitute for rice, it is a complete protein. It is gluten-free and rich in fiber, iron, potassium, magnesium, vitamin E, and other antioxidants. A cup of cooked quinoa contains 8 grams of protein, 39 grams of carbs, and 4 grams of fat. If you are one of those vegetarians with gluten intolerance then quinoa is the super diet for regular workout and bodybuilding.

Other than these food items there are lots of supplements also available in the market for improving your muscle mass but before taking any of those supplements it is recommended that you should take the advice of a doctor.