Lentils – The Ultimate Muscle Fuel Lentils contain about 18 grams of protein per cooked cup and are rich in fiber and complex carbohydrates. They support muscle recovery and keep you full for longer.
Quinoa – A Complete Protein Source Unlike most plant foods, quinoa provides all nine essential amino acids and delivers 8 grams of protein per cup. It’s a fantastic alternative to rice and ideal for post-workout meals.
Chickpeas – Power-Packed Legumes With 15 grams of protein per cooked cup, chickpeas (or garbanzo beans) are an excellent source of protein and fiber, supporting digestion and muscle repair.
Tofu and Tempeh – Muscle-Building Soy Proteins Both tofu and tempeh are derived from soybeans and contain 10–20 grams of protein per serving. They are rich in iron and calcium, essential for strong bones and muscle function.
Chia Seeds – Tiny but Mighty Chia seeds offer 5 grams of protein per ounce and are loaded with omega-3 fatty acids, antioxidants, and fiber. Add them to smoothies, oatmeal, or yogurt for a protein boost.
Pumpkin Seeds – Protein and Healthy Fats A quarter-cup of pumpkin seeds provides 7 grams of protein, along with zinc and magnesium, which are vital for muscle recovery and hormone regulation.