The best vegetarian muscle-building diets


Eat tofu, tempeh, seitan, legumes (lentils, chickpeas, black beans), edamame, and quinoa. These are necessary for muscle growth and repair.

Protein Sources


To get a variety of nutrients, mix protein with whole grains (brown rice, oats, whole wheat), vegetables, and healthy fats (avocado, nuts, seeds).

Diversify Your Meals


If needed, use pea, rice, or hemp protein supplements. Free them of additives and sweeteners.

Supplement Wisely


Greek or dairy-free yogurts like almond or coconut are high in protein and can help you build muscle.

Greek Yogurt or Plant-Based Options


Opt for snacks like nuts, seeds, and dried fruits, which provide healthy fats, protein, and energy for your workouts.

Nutrient-Dense Snacks


Iron is crucial for energy and muscle function. Include iron-rich foods like spinach, tofu, and fortified cereals in your diet.

Focus on Iron-Rich Foods


Flaxseeds, chia seeds, walnuts, and hemp seeds reduce inflammation and support health.

Omega-3 Fatty Acids


Proper hydration is essential for muscle function and recovery. Drink plenty of water throughout the day, especially before and after workouts.

Stay Hydrated

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