High Protein Meals for Vegetarians

Growing numbers of gym trainers are seeking to build muscle mass with vegetarian diets – check out social media to see some of the awesome physiques being built without meat! However, while it's possible to build serious muscle and get ripped with a vegan-based nutrition plan – you need to make sure you're consuming enough quality protein. Take a look at some key tips to eating the best protein heavy meals if you're a vegetarian...


Eating a varied plant-based diet will provide you with a full spectrum of amino acids (including the EAAs). However, there are three potential problems for veggie muscle builders:

1. Eating enough protein due to relatively low concentrations in vegetables.

2. Consuming complete proteins at each meal due to many plants lacking certain amino acids.

3. Stimulating maximum results by taking-in potent concentrations of the right amino acids.

When it comes to whole-foods, it's key to select vegetable proteins that either contain complete protein, or combine to create quality growth fuel. Make sure your meals contain the proteins below:

Quinoa (8g per cup)
Buckwheat (6g per cup)
Chia seeds (4g per 2 tbsp)
Tofu (10g per 1/3 cup)
Quorn (13g per cup)
Rice with beans (7g per cup)
Ezekiel bread (4g per slice)
2tbsp Hummus and 1 pita (7g)
Almond butter on 2 slices wholegrain bread (15g)

The downside to the foods above is protein concentration – you need to eat a lot to hit an optimal protein intake of around 2g/kg body mass daily. It's also difficult to get a hardcore spike in amino acid levels after training.


High quality vegan protein shakes are the ultimate way to pimp a vegetarian diet and get results every bit as good as your meat eating brothers! One serving of PRO VX™ PROTEIN contains 37g protein from soya, peas and brown rice. What's more, you can proudly down your shake while smugly telling your gym buddies that it has naturally higher levels of BCAAs and arginine than whey protein!

Supplementing with a vegan protein blend makes it easy to hit your daily protein needs. It also enables you to provide a protein synthesising hit of concentrated amino acids to muscles after training and with/between meals.

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