Yes, you can be a vegetarian and build muscle too!

 

 

Up until recently, I ate a vegetarian diet made up of plant-based proteins. Often, the first words a vegetarian/ vegan will hear when they mention their diet, is “make sure you are getting enough protein?” So having eaten this way for quite some time, I’ve learnt a thing or two about plant-based proteins and I wanted to share some information that I wish I had received many years ago.

Many people are worried that they don’t eat enough protein, but most of us do actually consume enough protein from our diets, whether or not we choose to eat animal foods. For vegetarians, the real concern however is the type of protein being eaten because unlike animal proteins, most plant-based proteins are considered ‘incomplete’, meaning that they don’t contain all the essential amino acids that our bodies needs to thrive & function well.

Although most plant foods are incomplete on their own, eating a variety of different foods will ensure that vegetarians get all the essential amino acids they need. If you are someone that meal-preps the same meals each week though, it might be useful to switch up the ingredients every so often to cater to this. Here are a few high-quality protein sources that I found were really beneficial in maintaining a vegetarian diet long term –

  • Quinoa
  • Legumes (beans, peas, lentils)
  • Seeds (hemp, chia, flax)
  • Nuts (almond, walnuts, cashews)
  • Nutritional Yeast
  • Spirulina
  • Organic Soy Products (edamame, tofu, tempeh)

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