Oats: It keeps you full and have all the essential ingredients needed to build the muscles.
Brown Rice: Brown rice is also known as slow digesting food but it is also one of the best food to provide you energy all day long. It helps in boosting the GH levels in your body which are essential for building lean muscles and gaining strength.
Sweet Potato: It is actually a powerhouse of nutrition.They are just perfect for losing weight and building muscles. Although sweet potato has lower carbohydrate than a normal one but it is a great source of vitamin, copper and folic acid.
Banana: If you have been working out in gym then your personal trainer must have told you to eat banana.The best part is that banana is fat free and rich in fiber, protein, and carbs. All these ingredients help in building muscles.
Almonds: A rich source of protein and good saturated fat, almonds are must for building muscles. Almonds also helps in quick recovery after a tough workout.
Spirulina: At 60-64g of protein per 100g, complete and contains many minerals and health benefits. Spirulina is a micro-algae grown and harvested from salty waters.
Hemp seeds: 37g and contains all 9 essentials. Head over to Hemp Hummus to see a list of health benefits as well as a pretty yummy and fool-proof recipe.
Chia Seeds: Chia seeds vary in style and quality but since you can sprinkle this wonder cereal raw into your smoothie mixer it’s a mini powerhouse kick anyway! Average amount of protein is between 20-30g per 100g. And what’s more, it also packs a whole lot of additional benefits such as a source of calcium (5 x more than milk), fiber, iron, antioxidants and 8 x more omega 3 than salmon, whilst containing no cholesterol or any toxic heavy metal components.
Peanut Butter: Easy source of protein, around 24g to be exact, and rich in monounsaturated fats. Opt for low in salts (sodium) and unsweetened products to get the most out of your peanut butter power.
Lentils: Cooked lentils, 8-9g of protein per 100g, is a wonderful nutritional addition to soups, salads, dahl or on its own. This is not a complete protein though, so you’ll have to add something like a grain (rice, rye, corn) or even nuts and seeds could work.
Chickpeas: (Garbanzo beans) 8-10g. Combine this with your favorite hummus recipe and you’ll have a complete and tasty meal.
Quinoa: At 4-6g of protein (cooked), quinoa is often used as substitute for meat and rice, it’s tasty, versatile in cooking, contains all 9 essentials and is rich in other nutrients such as fibres and minerals. Yes please! Also low on Glycemic Index that helps to lower or maintain healthy cholesterol, blood pressure and sugar levels.
Peas: These little buddies can contain from 4-6g of protein per 100g. Love me some peas, I prefer them fresh. The difference, however, between fresh, cooked and canned is hardly something to note. So, we’re good. They are a good source of fiber and contain vitamin C and thiamine (B1) as well. Eat peas with a whole grain like brown rice to make it complete.
Buckwheat: Is not a wheat! It is rhubarb’s family! The Japanese turns this into noodles called soba but most people just grind the seeds into flour to bake gluten-free. This family member contains about 3-5g (groats cooked) and soba noodles, cooked, around 5g.
Kale: Not a complete protein on its own but high enough to be noted at 4-5g per 100g. Combine this leafy green with another high-protein, meat-free option and you’re good to go!