It’s a common misconception that you won’t be able to bulk up if you’re a vegetarian. A lot of naysayers claim that this is because vegetarian proteins aren’t complete proteins, which help you bulk up and build muscle. But this isn’t always the case.
The fact of the matter is that there are a lot of vegetarian-friendly foods that have complete proteins. It’s just a matter of knowing what these foods are in order to take advantage of their high-quality protein.
These sources of protein work great for vegetarians who are looking to bulk up, or those who wish to incorporate more veggies into their diet.
Best sources of vegetarian protein
Tofu
Tofu might be the most popular source of protein on this list. And for good reason!
Tofu has complete proteins and is a good substitute for meat. It’s also readily available, and with a little creativity, you can incorporate it into various tasty dishes.
Quinoa
Quinoa has been widely touted as a superfood, and it’s reputation is indeed well-deserved. It’s a great substitute for rice and also full of fiber and minerals such as iron, magnesium, and manganese.
Peanut butter sandwiches
On its own, peanut butter isn’t a complete protein. However, since most people eat peanut butter with their sandwiches, the combination creates a complete protein that’s not only tasty but also very filling and chock-full of fiber and healthy fats.
Eggs
The inclusion of eggs in this list might be debatable, as not every vegetarian would agree that eggs are vegetarian. However, for those who do eat eggs as vegetarians, they’re a great source of complete vegetable protein.
In fact, a lot of bodybuilders who aren’t vegetarians eat egg whites to help boost their protein intake and build muscle.
Cottage cheese
Compared to other types of cheese, cottage cheese has low calories but is very high in protein and other nutrients.
If you’re looking for a cheese fix but trying to avoid the calories, cottage cheese would be a good alternative.
Greek yogurt
Compared to other types of yogurt, greek yogurt has fewer calories and carbohydrates and more protein, which makes it a great source of vegetarian protein.
It also contains a lot of good probiotics, which help keep your stomach healthy.
Buckwheat
Buckwheat, which is actually related to the rhubarb family, is a great source of complete proteins.
It is usually made into soba noodles and groats, or used as a gluten-free flour. Aside from its vegetable protein content, it has also been known to lower blood cholesterol, improve circulation, and control glucose levels.
Soy milk
Tofu is not the only high-protein food that comes from soybeans. Soy milk contains a lot of good quality complete proteins, and it’s also a good alternative for milk.
Lentils
Lentils are another great source of vegetable protein. In fact, just one cup of lentils can provide you with 18 grams of protein, which is pretty dense compared to other sources of protein.
Kidney Beans
Kidney beans are a great source of fiber, folate, copper, molybdenum, and protein. They’re also very filling and can help keep you fuller for longer.
