10 BEST VEGAN SOURCES OF PROTEIN

  

SOYABEANS-1 Cup =28 GRAMS PROTEIN Soya beans are high in protein and decent source of both carbs and fats.They are rich source of vitamins and minerals and beneficial plant compounds.Soya beans are complete source of protein so if you like the taste or eat plant based diet go ahead and give it a try

BROCCOLI-1 CUP =5 GRAMS PROTEIN

Broccoli is relatively high in protein which makes up 29% of its dry weight.Because of its high water content 1 Cup of broccoli provides 3grams of protein.Broccoli is also very rich source of vitamins C and K,it also contains calcium.So you can definitely add broccoli to your diet plan.

CHICKPEAS-1 CUP =39 GRAMS PROTEIN

Chickpeas contain variety of nutrients including protein which is necessary for bone, muscle and skin health.For people who follow vegan diet plan can't have meat a dish of chickpeas and rice contribute a significant amount of protein to the diet.The nutrients in chickpeas can also help prevent number of health issues like diabetes,bone health, blood pressure heart health.

WALNUT-

1/4 CUP= 5 GRAMS PROTEIN

Nuts can be delicious and healthy snack option.Some people don't like the bitter taste of walnut you can add it with Greek yogurt along with some honey.Nuts are perfect blend of protein, fats and fibre.Nuts are must for any guy struggling to gain muscle weight.The big benefit of walnut is they are only nuts that contain amounts of ALA,an omega-3 fat that reduces inflammation and is good for your heart.So for high protein and muscle gain you surely add walnuts in your breakfast.

TOFU-100 GRAMS= 13 GRAMS PROTEIN

Its not the secret that protein is vital for muscle growth.Tofu is also good source of calcium which is required for muscle function and bone health.Soy proteins found in foods like tofu and soyabeans, is considered one of the highest quality plant protein.Foods contain all the soy protein are best options for vegan and Vegan bodybuilders like Derek Simnett,Jon Venus,Nimai Delgado and many others praise tofu for its fantastic muscle building effects.

LENTILS-1 CUP=18 GRAMS PROTEIN

Lentils are the one of the world's oldest health food.When compared to other beans lentils are on No.2,No.1 is soybeans.Adding lentils to your meal will not only help you build your muscle,but also will help you curb your appetite because it keeps you feeling full longer than other nutrients do.They are unique combination of protein, carbohydrates,B Vitamins, minerals and antioxidants.

CHIA SEEDS

-1 TABLESPOON=3 GRAMS PROTEIN

When trying to put on muscle this super seed is great to consume.Chia seeds are also greater source of protein.Chia seeds are rich in omega-3 fats, fibre, protein and carbs.It also has a lot of vitamins and minerals.One ounce of chia seeds contains about 140 calories.Its not enough to support high protein diet,but could be beneficial in adding little extra protein.You can soak them for overnight or 1 hour in water,and you can add it in your diet like in smoothies, salad,shakes or just mix it with yogurt and have it.

COTTAGE CHEESE-1/2 CUP=14 GRAMS PROTEIN

Cottage cheese is packed with casein protein.Casein slowly absorbed,and promotes muscle gain and also helps prevent muscle breakdown.The high protein content of cottage cheese also helps with satiety and appetite control.Cottage cheese is a low calorie cheese with a mild flavour.Cottage cheese is not only high in protein but also essential nutrients.That's why it's widely used by athletes and in weight loss plans.

SPINACH-1 CUP= 5 GRAMS PROTEIN

Spinach is most nutrient dense leafy green vegetable anyone can eat.The protein in spinach contains all essential amino acids.Spinach is also rich in vitamin A and vitamin C,in study athletes who took spinach for 15 days showed reduced oxidative stress and reduced muscle damage after running half marathon.It is a good source of magnesium, iron, and potassium and decent source of calcium.Eating spinach is beneficial for maintaining healthy skin, hair and strong bones.So anyway you should add spinach to your meal for not only protein but all desired nutritional benefits.

AVOCADO-1 MEDIUM SIZE=10 GRAMS PROTEIN

Avocado is a fruit which is most likely to everyone.Not only is tasty but very much healthier too.People who eat avocados tend to be healthier.Avocados are nutrient rich.This is a vital component of muscle building.Avocados also contain 60% of more of the electrolyte potassium than a banana.Research had shown consuming healthy fats like one which is in avocado boost the production of testosterone and growth hormone.