Food Health Lifestyle

10 Muscle Building Foods for A No Meat Diet


In bodybuilding, you need different foods to help you get energy, and the necessary protein to grow your muscles. There are also bodybuilders who rely on steroids to help them get the results they want. Among the most common sources of protein that bodybuilders use is meat. However, not everyone likes or eats meat. So, what do you do if you are that type of person? Here are 10 foods that you can eat that are just as beneficial as meat:


  1. Beans

Sometimes people tend to overlook the significant amounts of protein that you can get from foods such as beans. a study shows that meals like beans are more satiating as compared to meals with animal protein sources. The different beans that you can go for are navy, black, kidney, and pinto. On average, these beans comprise of approximately 15g protein. What makes them a great source of protein is that they have less fat, contain a lot of fiber and they are cheaper than meat.


  1. Nuts

Taking nuts like peanuts, pistachio, and almonds can help you add more calcium to your everyday diet. A single serving of each of these nuts can give you about 160 grams of calories. The calories that you can get from nuts are very beneficial as they usually contain high-quality fiber, fat, and protein. Apart from taking them as a snack when you’re in the office, nuts can also be a perfect alternative to meat when you are aiming to build muscle.


  1. Legumes

Legumes are almost the same as beans. The only major difference is that they grow in pods. Most legumes like soybeans, peas, lentils, and chickpeas are usually low in fat and have no cholesterol, which makes them a very healthy alternative to other sources of protein. Eating legumes can help you add about 18g of protein in your diet.


  1. Non-Diary Milk

Taking only a cup of hemp milk can give you approximately 4.7g of protein and about 30% of calcium. If you want to more protein from non-diary milk, then you can go for soy milk as one cup of it can give you 8g protein. You can take non-diary milk with smoothies, or you can also add it in your cereal when making breakfast.


  1. Leafy Greens

In muscle bodybuilding, your diet should contain as many nutrients as possible. When you eat vegetables such as kale and spinach, they can help you to achieve that as they have high protein content. Taking kale, spinach and mustard can give you approximately 2-4g of protein. To make sure you get the amount of protein that you need every day, you can combine these leafy greens with your breakfast smoothies or salad.


  1. Cruciferous Vegetables

These vegetables can help you get a significant amount of protein, especially if you take broccoli. Taking two cups of broccoli can help you add 5g of protein to your daily diet. You can add cruciferous vegetables to your salad or eat them during midday as snacks.


  1. Chia Seeds

Some of the best seeds that you can eat to boost your protein intake are the chia seeds. These seeds are very rich in protein and also contain omega 3s and good fat. To get their maximum benefits, sprinkle them on yogurt. Taking one tablespoon of these seeds can give you 60 calories and about 3g protein.


  1. Quinoa

Quinoa is one of the best alternative sources of protein as it contains low calories and is rich in protein. Taking an ounce of quinoa can add about 222 calories in your diet. You will also get approximately 8 grams of protein after eating them. Quinoa can be perfect for you if you suffer from any blood sugar issues as it has a low GI (Glycemic Index).


  1. Avocados

Avocados are full of healthy fats and antioxidants. Eating one avocado can help you add about 4 grams of protein to your diet. They also contain saturated fats that can help you in boosting your testosterone hence enabling you to build even more muscle.


  1. Cocoa Pancakes

Some people see little value in eating pancakes. However, what they don’t know is that you can add some things like cocoa powder and chia seeds in your pancakes to boost the number of antioxidants and fiber in your diet. You can also add some raspberry to your pancakes to increase the amount of Vitamin C in your daily diet. Adding a combination of these things to your pancakes can help significantly in increasing the amount of protein you get every day.



With all these food options, you don’t need to depend on meat as your primary source of protein. This guide provides you with some of the essential sources of protein that you can add to your diet right away. However, if you need a quick way to build muscles, then you should try adding some supplements for muscle gain like anavar. But when you decide to make a purchase, then been keen to make purchases only in trustworthy sources to get high-quality supplements. Otherwise, you might end up a victim of a scam.

About the author

Byron Adonis Mutingwende