Don't eat meat but want to get enough protein? This food list will give you some ideas!
There's a perception that for you to build your booty muscle you have to eat meat.
Well that's very far from the truth because there are many plant-based foods that can help you grow your glutes.
Since lately, plant-based diets have been getting a lot of popularity.
Everyone has their reasons why they choose this lifestyle, however most go on this diet for health or ethical concerns.
One of the biggest concerns for people who are trying to build muscle on the plant based diet is whether or not they are getting enough protein to sustain their muscle maintenance and growth.
Vegans especially have a hard time because they're not able to eat some of the popular protein sources like beef, eggs or chicken breast.
So let's dive into the best foods to make your butt bigger on a vegan or vegetarian diet.
Even though quinoa is a carb, it does offer a complete source of protein which is uncommon for a plant-based food.
It's protein content is around 14% by mass which means a cup of the quinoa will contain about 9 grams of complete proteins which is quite good for starch.
Plus, it's a very good source of vitamins, minerals, magnesium, phosphorus and it is gluten-free.
This makes a good substitute for pasta or rice and it's commonly served as a salad with fruits or veggies.
2. Hemp SEEDS
Hemp seeds are a valuable protein source that contains a lot of essential amino acids that the human body cannot produce.
It also has a good balance of omega-3 and omega-6 fatty acids, all of which is very essential to muscle growth. In terms of protein by mass, it's about 33% and can offer around 10 g of protein for every 3 tablespoons.
You can easily prepare hemp seeds like quinoa or you can grind it into powder and sprinkle it on desserts or salads.
They are even sold as a protein powder and is getting a lot of popularity as an excellent protein shake vegan drink for pre and post workouts.
3. Beans and Brown Rice
Many countries across the world are using beans and rice as their traditional side dish because it's a complete source of protein.
Technically, it's not a single food item but when you combine these two it makes a very convenient and accessible protein source, especially for those on a tight budget.
These two food items are incomplete proteins but when you add them together you get the ultimate protein source.
Even though the nutrients vary based on the type of rice and beans, one cup will give you about 7g of protein.
Not only is it a good source of protein but it also consists of potassium, magnesium, iron and folate.
These are packed with “good fat” that makes up about 75% of the caloric value. It contains monounsaturated fat which is very critical for the absorption of many nutrients.
Obviously avocados aren't a high-protein food but the protein it contains is a complete protein.
When you eat avocados you're getting healthy fat which provides a good balance of essential amino acids for the glutes building process.
They are very versatile and you can add them to many dishes or we even blend them in your shake to add extra cream factor.
5. Chia seeds
These are a great source of omega-3's, fiber and is also a complete source of protein. 3 tablespoons of chia seeds can give you around 5 grams of protein.
They are also high in calcium, magnesium, phosphorus and have a good amount of antioxidants.
You can add chia seeds in your shake or you can use them to sprinkle on your dishes.
It's a member of the algae family so therefore, it's technically a complete protein.
They do contain all the essential amino acids needed for muscle growth. They are typically sold in powder form and you can easily add it to shakes or food.
1 spoon can give you around 5 grams of protein. It has many other nutritional benefits such as iron, copper vitamin K, magnesium and potassium.
7. Vegan protein powders
This one is a blessing sent from heaven because it's so convenient for people who are super busy.
Using a vegan protein powder to boost your protein intake is a good solution when your daily diet isn't providing enough protein.
Most of these protein powders are made from plant-based protein sources such as hemp, beans, peas, quinoa and even brown rice.
There are tons of brands on the market and it can be time-consuming trying to figure out which one is the best.
We recently created a list of the best vegan protein powders, you can take a look at it here.
8. Nuts (especially almonds)
Yes, there are plenty of nuts that you can choose from like pistachios, cashews, peanuts, walnuts, but the one with the most protein content is almonds.
Each ounce contains about 6g of protein and also contains magnesium, vitamin D and monounsaturated fats.
However, this doesn't mean that you shouldn't be eating other nuts.
You can mix them up and have a trail mix but do not include any raisins; they are packed with a lot of sugar.
Add nuts to your oats and even yogurt to add that crunchy taste. If you enjoy protein bars, check out the best vegan options here.
This is a popular soy alternative which is a reliable source of high-quality protein other than meat. It has all the essential nutrients required for butt building and is a rich source of amino acids.
One of the great things about tofu is that it speeds up the recovery process of sore muscles and tissues after a very strenuous workout session.
It's easily prepared as a delicious scramble, just like scrambled eggs.
This is an efficient plant-based meat alternative for those who want to grow their booty muscles. It's very versatile and can soak up the flavors of vegetables and sauces that it's cooked with.
Even though chia seeds have been mentioned, there are other seeds that are packed with protein and healthy fats.
Good examples include some sesame, sunflower, flax and pumpkin seeds.
You can add 1 tablespoon of flax or chia seeds to your post workout drink for the ultimate recovery shake.
Plus they're all packed with omega-3 fatty acid's, antioxidants and fiber, all of which are critical to muscle building.
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