Muscle building and vegetarian diet do not go hand in hand since protein is the establishment of muscle building. The richest source of protein include non-vegetarians such as pork, turkey, fish and lean beef. Therefore, does this mean vegetarian and vegans don’t stand a chance of building their muscles? Of course, they do.

However, a diet for building muscle should be planned such that there’s a calorie surplus even when the fats are burned through resistance training and exercise. Vegetarians and vegans can opt for multivitamin bodybuilding supplements to achieve their fitness goals. In spite of multivitamin, they can obtain essential nutrients from fruits, whole grains, nuts, seeds, and vegetables.

Building your muscle by following a vegetarian diet isn’t difficult as it may sound.

Presenting below is a vegetarian diet for the body-builder containing high volumes of

complex carbohydrates, healthy fats, and proteins

  1. Nuts

Nuts are crunchy & delicious snacks packed with proteins and healthy calories to make them an ideal body building food. Nuts like cashews and almonds are loaded with fibers, protein, and fats to help you get surplus calories after your workout.
A cup of almonds contains 30g of protein and 71g of healthy fats whereas an ounce of cashew contains about150 calories. Nuts are portable, hence making them the easiest to munch food that you can enjoy all the day.


  1. Quinoa

Quinoa is a muscle growth food which contains all the essential amino acids your body can’t produce by itself. It’s also rich in complex carbohydrates and proteins which work as the steady source of energy by strenuous workout sessions. You can cook quinoa like rice although they’re seeds of a leafy plant.


  1. Beans and Legumes

Beans & legumes like chickpeas are rich in protein and can be incorporated into a vegetarian diet for the building of muscles. A cup of chickpeas contains about 40g of protein, 12g of carbs and 7.7 g of unsaturated fat.

On the other hand, beans such as pinto, kidney beans, beans, etc.; are loaded with fibers and proteins. They serve to improve bowel movement and boost insulin response essential for muscle growth. This is because it raises absorption of nutrients in the body. Besides, you can take beans served with brown rice.


  1. Seeds

A diet with inclusion of seeds in it is essential for muscle building. Seeds such as chia seeds, flax seeds, sunflower seeds and sesame seeds contain essential fatty acids, fiber, and proteins. The essential fatty acids found in seeds help in reducing inflammation as well as promoting the recovery of body tissues post exercise. A smoothie sprinkled with chia seeds or flax seeds make a perfect post exercise food. Also, you can incorporate these seeds in your salads & curries.


  1. Tofu

Tofu, a common soy product is an alternative source of protein other than meat. Tofu contains the essential nutrients needed for body building .It’s a rich source of amino acids and isoflavones that boost muscle growth. Besides stimulating muscle growth, tofu also aids in the quick recovery of sore muscles & tissues after strenuous exercise. Tofu can be used in preparing nice scramble that’s tasty as scrambled eggs.

  1. Protein Shakes

A healthy shake endowed with carbs and proteins like a whey protein shake is vital in speeding up results of every muscle building program. However, a protein shake is used as an effective pre-workout diet to promote optimal nutrient usage as well as efficient muscle growth. A combination of protein and carbohydrates in bodybuilding shake; lowers excessive muscle breakdown, improves the synthesis of proteins in the body, boosts blood flow to muscles and supplying of energy.


  1. Leafy Greens

Although sometimes we concentrate on protein for building our muscles, veggies also play the same role in body-building. Leafy green vegetables such as spinach, kales, romaine lettuce  etc. are rich in folic acid, calcium, vitamins A, B, C, D & E – all of which are essential for; boosting muscle concentration, lowering inflammation as well as neutralizing harmful effects of the oxidative stress. However, antioxidant found in vegetables accelerates muscle & tissue recovery- the integral part of bodybuilding.


  1. Fruits

The fitness enthusiasts mostly avoid fruits due to high fructose concentration which may cause fats build up. Hence, certain fruits like bananas, apples and cantaloupes are highly beneficial in muscle building.

Such fruits are rich in fiber, carbohydrates, minerals & vitamins which are essential for boosting lean muscles. Taking a bowl of cantaloupes, an apple or a banana for your breakfast after fasting for a night can keep you fit throughout the day.


Disclaimer: All images are provided by the author.

About Author:

gregoryGregory is the chief editor at He spends half of my time on his blog while the other half on being a physical fitness trainer. Believing in the great benefits of bodybuilding and fitness to the body, he has been motivated to become a fitness enthusiast. Stay Connected with him on Twitter.

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