Chickpeas
Chickpeas are a great source of plant-based protein — one cup of cooked chickpeas contains about 15 grams of protein — and they’re also rich in complex carbohydrates, which are essential for sustained energy during exercise.
According to a study published in the Journal of the American Dietetic Association, chickpeas are high in protein and fiber, which can help with muscle synthesis and recovery. Including chickpeas in your diet not only helps build muscle, but also aids digestion and makes you feel fuller.
How to consume: You can add chickpeas to salads, make hummus or add them to curries.
Quinoa
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Quinoa is often considered a superfood and is becoming increasingly popular in India. Unlike most plant foods, quinoa is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce. One cup of cooked quinoa contains about 8 grams of protein and is also rich in magnesium, which helps with muscle function and recovery.
A study in the Journal of Food Science and Technology highlighted quinoa’s high nutritional value and its effects on muscle repair and growth. Quinoa’s protein quality is comparable to that of casein, a slow-digesting dairy protein.
How to eat it: Use quinoa as a salad base, in place of rice, or add it to a vegetable stir-fry.
Tofu
Made from soybeans, tofu is a versatile, protein-rich food that can be used in a variety of dishes. Half a cup of tofu contains about 10 grams of protein and is an excellent source of calcium, which is important for muscle contraction and bone health.
The Journal of Nutrition published a study showing that the soy protein in tofu is just as effective at promoting muscle protein synthesis as animal protein, making tofu a great meat alternative for those looking to build muscle on a vegan diet.
How to eat it: Tofu can be grilled, stir-fried, or added to curries and soups.
lentil
Lentils are packed with nutrients, containing about 18 grams of protein per cooked cup, and are also rich in iron, which is essential for transporting oxygen to your muscles during exercise.
According to a study published in the journal Nutrients, lentils not only aid in muscle growth, but also help improve metabolic health. Lentils are high in fiber, which helps stabilize blood sugar levels, which is crucial for energy during workouts.
How to consume: Add lentils to dals, soups, salads, stews etc.
Peanuts and peanut butter
Peanuts and peanut butter are a great source of plant-based protein and healthy fats. Two tablespoons of peanut butter contain about 8 grams of protein and are rich in monounsaturated fats that are beneficial for heart health.
A study published in the American Journal of Clinical Nutrition found that the combination of protein and fat in peanuts aids in muscle repair and growth, making them an ideal snack for athletes and bodybuilders.
How to eat: Spread peanut butter on whole wheat bread, add to a smoothie, or snack on a handful of peanuts.
spinach
Spinach may not be the best food for building muscle, but it’s surprisingly nutritious. Spinach is low in calories but high in iron and nitrates, which help boost muscle strength and performance. One cup of cooked spinach contains about 5 grams of protein.
The Journal of Applied Physiology published a study showing that the nitrates in spinach improve muscle efficiency and stamina. Spinach is rich in antioxidants, which help reduce inflammation and promote recovery after intense exercise.
How to consume: Add spinach to smoothies, salads or use it in dishes like palak paneer (use tofu instead of paneer for a vegan option).
