All Brawn: 10 best vegetarian foods for muscle building

Quinoa Quinoa delivers all essential amino acids for muscle growth. It is also rich in fibre, magnesium, and iron which helps boost energy during exercise.

Lentils Lentils pack nearly 18 grammes of plant-based protein per cup, apart from fibre, complex carbs, and iron for sustained energy and improved performance during physical activity.

Nuts A 25 g serving of almonds provides four-five g protein and 12 g fat, while walnuts offer two-three g protein and 15 g fat. 

Vegetables Most vegetables, except peas, spinach, kale, and broccoli, contain limited protein but are micronutrient-rich, which helps in muscle gain.

Milk Cow’s milk provides high-quality protein, calcium, and phosphorus. Dairy products like cottage cheese, buttermilk, and yoghurt are also ideal for muscle gain.

Tofu Tofu is a popular plant-based protein that offers 10 grammes per 100-g serving. Produced from soybeans, it delivers all essential amino acids for muscle growth and recovery.

Hemp Seeds Hemp seeds provide all nine essential amino acids, making them a complete protein source. Rich in omega-3 fatty acids, they also help in muscle inflammation and support recovery.

Greek yoghurt Greek yoghurt is a protein-rich dairy product which offers 15-20 g per serving. It contains casein, a slow-digesting protein that helps in muscle recovery overnight.

Cereals/Grains Cereals like quinoa, oats, ragi, and wheat provide three-four g of protein per 25 g, contributing essentially to daily protein intake. Wheat consumption also boosts protein levels.

Chickpeas Chickpeas offer 14.5 g of protein per cup, making them an ideal plant-based option for muscle-building. High in fibre and complex carbs, they support digestion, and provide lasting energy for workouts.

Go Nuts: From walnuts to macadamias, 9 nuts with highest amount of proteins