Are you a vegetarian or vegan and feel lost on how to eat properly to build that lean muscle mass? Or are you just "being green" these days and looking to cutback on your carbon footprint? Regardless of the reasons there are plenty of ways to find that valuable protein synthesizing fuel for the muscles without actually eat meat or dairy.
How you ask? Just look for these simple additions to add to your weekly meal plans and start noticing the marvelous effects ~ both for body composition as well as for your cash flow:
Quinoa - Use as a rice substitute as a cup contains 8 grams of protein.
Beans & Lentils - 1/2 cup of most contain 8 grams of protein PLUS they are fiber rich for a low-glycemic way of feeling fuller longer.
Peanut Butter - 1 tablespoon has 4 grams of protein, is inexpensive and easy to grab on the go.
Whey or Soy Protein Powder - Add to smoothies or oatmeal for 20-25 grams of extra protein ~ a perfect snack addition to strength training days to stimulate muscle recovery.
Tempeh - 3 ounces has 15 grams of protein AND is a complete protein source. Try it crumbled into a pasta dish or as a ground beef substitute.
Tofu - 3 ounces of firm tofu has 8 grams of protein AND contains all 8 essential amino acids for your body's protein building needs (which is rare for plant based foods).
So use your creativity and start adding these fantastic options to your meatless meal plan now!
Source: Oxygen Magazine, May 2010
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