Vegan Diet: 10 Best Vegan Sources of Protein That Will Help You Build Muscles

If you think you cannot become muscular with a plant-based diet, you are wrong. Here is a list of 10 best vegan sources of protein that will help you bulk up.

Proteins are the building blocks of our body and play an important role in several functions in our body from transporting molecules to catalyzing reactions and replicating DNA. They are important for recovery, workouts and brain functions. Usually, it is assumed that you get proteins only from meat but the truth is that there are several plant-based foods that are rich in proteins. Many athletes like Ironman Triathlon champion John Joseph and tennis stars Venus and Serena Williams are vegan. You can have vegan food and still workout to bulk up. If you are struggling to find a replacement for your meat, here is a list of some of the best vegan sources of protein. (ALSO READ: Best midnight snacks for weight loss: Top 10 yummy and guilt-free foods you can snack on in the night).

1. Beans

Beans are loaded with antioxidants and are one of the richest sources of protein. One cup of black or kidney beans contains around 15 grams of protein. It is also healthy for your heart.

2. Almond milk

Almond milk

Instead of cow milk, you can have almond milk, which contains around ten grams of protein. You can use almond milk to have your cereals and prepare vegan desserts.

3. Quinoa

Delicious and gluten-free, quinoa is another rich source of protein. One cup of quinoa will give you around nine grams of protein. So, include quinoa more in your diet. (ALSO READ: Winter Foods for Weight Loss: Top 10 superfoods to eat this winter to loose that extra festive weight!).

4. Amaranth seeds

Amranth seeds

Though amaranth seeds are tiny, they are packed with nutrients. It is a rich source of proteins, vitamin B, iron and magnesium. One cup of amaranth seeds provides about seven grams of protein.

5. Tofu

Made of soy milk, tofu is your best friend if you are switching to vegan diet. 100 grams of tofu contains about seven grams of protein. Add tofu to your salad to include some proteins.

6. Soy milk

Soy milk

Like almond milk, you can use soy milk instead of cow milk. Make sure to buy non-GMO soy and soy products. One cup of soy milk will give you eight grams of protein.

7. Sprouts

It is well-known that sprouts are loaded with nutrition. 100 grams of sprouts contain about five grams of protein. So, have sprouts salad as a snack. (ALSO READ: How to lose weight post pregnancy? Top 10 Weight Loss Foods to shed kilos faster after delivery).

8. Green peas

Green peas

These tiny seeds are delicious and healthy. Green peas can be eaten as a snack or with your lunch. One cup of green peas will give you eight grams of protein.

9. Lentils

Try to include a cup of lentils during your lunch every day as it contains nine grams of protein. It is also rich in fiber.

10. Pumpkin seeds

Pumpkin seeds

Pumpkin seeds are one of the best seeds you should consume every day. It is loaded with protein, magnesium and iron. 1/4 cup of pumpkin seeds contains eight grams of protein.

So, try to include these vegan foods to improve your protein intake. You can also build muscles by consuming plant-based proteins.