Maximizing Gains on a Vegetarian Diet: Everything You Need to Know!

Hey Ziddis!

If we had a penny for every time someone said you need to eat non-veg to gain we would be rich enough to launch vegan gains products! Well good for all that is what we do. Vegetarian diet options are healthy, easily digestible and filled with variety. It can provide all the necessary nutrition your body needs to build and repair muscle but the criticism it faces is too much. So pull out your books and pens cause we will show you how to gain while still sticking to a veg diet.

Vegetarian Diet Sources of Protein

Nature is full of abundant sources of protein and you do no need to resort to non-veg options for this. You can continue your wellness and muscle-building journey even on a veg diet. Here are some excellent vegetarian sources of protein along with their amino acid profiles:

Vegetarian Sources of Protein and Their Amino Acid Profiles

Protein Source	Examples	Tip
Pulses and Legumes	Lentils (dal), Chickpeas (chole), Black Beans (rajma), Sprouted pulses	Pair with grains to create a complete protein
Nuts and Seeds	Almonds, Chia Seeds, Pumpkin Seeds	Use as toppings for added crunch and nutrition
Whole Grains	Quinoa, Brown Rice, Oats	Combine with legumes for a balanced amino acid intake
Dairy	Greek Yogurt, Paneer	Great for quick snacks and adding to meals for an extra protein boost

Three Easy Short Recipes of High-Protein Vegetarian Meals

If you are new to this room called the kitchen and still want to make sure you can get most of your proteins, check out these super quick and easy recipes to load up your plate with proteins. These three recipes are sure to be filling your tummy and heart.

1. Chole and Quinoa Salad

Ingredients:

• 1 cup cooked quinoa
• 1 cup cooked chickpeas
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 cup chopped parsley
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Take a large bowl and add all the ingredients.
2. Drizzle with olive oil and lemon juice.
3. Add some salt and pepper for taste while tossing it well to mix and it is ready to eat.

2. Spinach and Paneer Stuffed Paratha

Ingredients:

• 1 cup whole wheat flour
• 1/2 cup water
• 1 cup spinach, chopped
• 1/2 cup cottage cheese, crumbled
• 1 green chilli, chopped
• Salt to taste
• Ghee for cooking

Instructions:

1. Knead the dough and let it rest.
2. Chop some spinach and green chillis as per your spice levels
3. Mix it with Paneer and salt.
4. Stuff the dough balls with the mix and roll them into parathas.
5. Cook it in a pan and top it with ghee and your paratha is ready!

3. Greek Yogurt and Fruit Parfait

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup mixed berries
• 2 tbsp granola
• 1 tbsp chia seeds
• Honey to drizzle

Instructions:

1. This dish requires layering so you can have the first layer of Greek yoghurt followed by mixed berries and then granola in a bowl.
2. Add some soaked chia seeds on top.
3. Drizzle with honey and enjoy.

Read Also: Is Your Supplement Stack Holistic? 

Plant-Based Protein Supplements

The market has abundant plant-based protein supplements. These are a great option for anyone who wants to avoid dairy because of lactose intolerance or wants to implement a vegan lifestyle. Each type of plant protein has its unique benefits and can be incorporated into a vegetarian diet to ensure a balanced intake of essential amino acids and other nutrients. Some of the in-demand plant proteins that are highly known and used are Soy protein, hemp protein, rice protein and pea protein 

You can get your hands on trust-worthy plant-based protein supplements from The MuscleBlaze shop. They offer a blend of pea and brown rice proteins, providing a complete amino acid profile. Another one of a supplement used for increasing strength and stamina is Ashwagandha Tablets. It helps reduce stress and balance hormones that help in muscle growth.

Conclusion

The bottom line is that you do not need to take up a non-veg diet to gain muscles and get protein. With a little bit of research and some help from supplements, you can get your closer to your muscle-building goal in no time even by being on a veg or vegan diet. Do not let anyone tell you otherwise.