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High Protein Vegetarian Diet Plan for Muscle Gain

High Protein Vegetarian Diet Plan for Muscle Gain

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Have you ever wondered if it's possible to build muscle on a vegetarian diet? When it comes to getting stronger and building muscles, everyone talks about protein like it's the superhero of nutrition. Many people think that you need to eat meat to get enough protein for muscle growth. But guess what? You can totally build muscles on a vegetarian diet!

A high-protein vegetarian diet can work just as well for muscle gain. You see, there are plenty of plant-based foods that are packed with protein. Things like beans, lentils, tofu, and nuts are your new muscle-building buddies.

I can personally attest to this, having followed a high-protein vegetarian diet for the past year. I've seen significant improvements in my strength and muscle tone, all while enjoying a variety of delicious plant-based foods. 

So, don't worry if you're not a meat-eater. With the right vegetarian diet plan, you can still reach your muscle-building goals. Just load up on those protein-packed plants, and you'll be well on your way to getting stronger and more muscular!

1. Vegetarian Protein Sources

Did you know that there are many plant-based foods that are just as high in protein as meat? let’s explore the options given below-

  • Legumes: Lentils and chickpeas are examples of legumes that are high in both protein and fiber. They are adaptable and can be used in a variety of cuisines, including soups, stews, and salads.
  • Tofu: Made from soybeans, tofu is a powerhouse of protein. Being versatile and able to absorb the tastes of the foods it is cooked with is a mainstay in many vegetarian diets.
  • Tempeh: Tempeh is a different fermented soy-based protein source that is easier to digest. It is perfect for grilling and stir-frying because of its hard structure and nutty flavor.
  • Seitan: Gluten is used to make seitan, often known as wheat meat, which has a meaty feel. It is exceptionally high in protein and may frequently be substituted for meat in recipes.
  • Nuts and seeds: Hemp seeds, chia seeds, almonds, and peanuts are all rich sources of protein and good fats. They are delicious as snacks and can also be added as a garnish to yogurt or salads.
  • Dairy Alternatives: Greek yogurt and cheese derived from plant-based sources are great dairy substitutes that pack a protein punch. Both sweet and savory meals can be them.

2. Importance of Protein in the Diet

A necessary macronutrient, protein is particularly important for the development and maintenance of muscles. It contributes to the general upkeep of a healthy body by assisting in the synthesis of new muscle fibers, assisting in the recuperation process following workouts, and so forth. Getting enough protein is important whether you're a seasoned athlete or just starting on your fitness path, and a high-protein vegetarian diet plan for muscle gain can be a valuable resource in this pursuit.

3. How much protein does an individual need?

As everyone has different needs depending on things like age, exercise level, and dietary choices, setting individualized protein targets is crucial. A typical rule for your high-protein vegetarian diet is as follows:

  • Sedentary individuals: 0.8 grams of protein per kilogram of body weight.
  • Moderately active individuals: 1.2-1.7 grams of protein per kilogram of body weight.
  • Athletes or those with intense workout routines: 1.7-2.2 grams of protein per kilogram of body weight.

To calculate your daily protein target, simply multiply your weight in kilograms by your recommended protein intake range. For instance, if you weigh 70 kg and are moderately active, your protein goal would be between 84-119 grams per day.

4. Tips to Achieve Daily Protein Targets As a Vegetarian

Let's explore how you can meet your daily protein goals through vegetarian sources in your high-protein vegetarian diet plan.

  • Include whole grains: Whole grains are not just excellent sources of carbohydrates; they also provide a good amount of protein. Incorporate whole grains like quinoa, brown rice, bulgur, and whole wheat pasta into your meals. These grains not only boost your protein intake but also offer essential nutrients and fiber, making your meals more filling and nutritious.
  • Plan balanced meals: Balanced meals are key to meeting your protein targets while maintaining overall health. Ensure that your meals contain a mix of protein, carbohydrates, and healthy fats. Pair your protein sources (beans, tofu, tempeh, etc.) with a variety of colorful vegetables, whole grains, and a source of healthy fats like avocados or nuts. This combination provides a well-rounded nutrient profile and helps you stay satisfied.
  • Supplements: If you find it challenging to meet your protein goals solely through food, consider adding plant-based protein supplements to your diet. There are various options like pea, hemp, or brown rice protein powders available. These supplements can be added to smoothies, and oatmeal, or even used in recipes to boost your protein intake conveniently.
  • Vegetable salad and soup: Vegetable-based salads and soups are not just nutritious but can also be protein-packed. Load your salads with protein-rich ingredients like chickpeas, lentils, or roasted tofu. Likewise, prepare hearty vegetable soups using legumes and whole grains, making them filling and protein-rich additions to your diet.
  • Take some sprouts: Sprouts are a nutritional powerhouse and an excellent source of plant-based protein. They are easy to prepare and can be added to salads, sandwiches, or as a topping for various dishes. Sprouting enhances the nutrient content of beans, lentils, and seeds, making them more digestible and nutrient-dense.
  • Curd: Curd, or yogurt, is a versatile and protein-rich dairy product that can be a part of your high-protein vegetarian diet. Opt for Greek yogurt or its plant-based alternatives like soy or almond yogurt for an extra protein boost. Enjoy it as a snack, in smoothies, or as a topping for your morning granola.

5. Specialized Advice for Muscle Gain

Resistance training must be a part of your fitness regimen if you want to enhance muscle building. Squats, deadlifts, and bench presses are examples of compound workouts that are especially efficient. Pay attention to protein timing as well. Before and after your workouts, eating meals or snacks high in protein can help your muscles make more protein.

We'd love to hear about your journey with the High Protein Vegetarian Diet Plan for Muscle Gain! Share your personal experiences, and success stories on Mic the Vegan. Your insights could inspire and guide others on their path to achieving their fitness goals. Don't hesitate to join the conversation and empower fellow health enthusiasts!

Gaining muscle can be significantly aided by a high-protein vegetarian diet plan. You can attain your fitness objectives while maintaining a vegetarian diet by being aware of your protein requirements, adopting a variety of plant-based sources, and emphasizing balanced nutrition.

6. FAQs

Which Vegetarian Food Is Highest in Protein?

Some of the highest protein-rich foods when it comes to plant-based protein sources are tofu, tempeh, seitan, lentils, chickpeas, and edamame, as well as different kinds of nuts and seeds. You can include these foods in your diet to help you get the daily recommended amount of protein.

How to Get 100g Protein from a Vegetarian Diet?

You can incorporate tofu, lentils, chickpeas, Greek yogurt, cottage cheese, almonds, and seeds into your meals to acquire 100 grams of protein from a vegetarian diet.  

Concentrate on including protein-rich foods like tempeh, seitan, quinoa, and lentils in your meals if you're following a vegetarian diet and trying to meet the daily protein requirement of 120 grams. For a well-rounded approach to your protein intake, combine these sources with dairy substitutes, almonds, and seeds. The article's sample meal plan can be used as a useful reference.

How to Get 170 Grams of Protein a Day as a Vegetarian?

Vegetarians must carefully organize their diets and choose from a variety of high-protein meals to consume 170 grams of protein each day. Tofu, tempeh, seitan, lentils, quinoa, Greek yogurt, cottage cheese, and a variety of nuts and seeds should all be included in your diet. If necessary, take into account protein drinks or supplements as well. For individualized advice, speak with a trained nutritionist.

Which Dal (Lentil) Is High in Protein?

The black gram (urad dal) and red lentil (masoor dal), among other varieties of lentils, are particularly abundant in protein. Masoor dal is well recognized for its rapid cooking time and adaptability in a variety of recipes, but urad dal is frequently used in Indian cuisine for dishes like dal makhani. Both can be great plant-based protein sources for a vegetarian diet.

7. References

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Authored By Dr. Tamanna Chowdhury

Dietetics & Nutrition

Dr. Tamanna Chowdhury is an experienced nutritionist with a diverse educational background. She holds an MSC and BSC (Hons.) in Food & Nutrition from the University of Dhaka and is pursuing an MPH in Hospital Management from NSU.


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