Protein is a good source of vital amino acids and amino acids are building blocks of muscles and tissues. But most of the good source of protein comes from non-vegetarian diets such as chicken, meat, fish, and egg. In this guide, I tell you the best high protein foods that aren’t meat, You should know!

Being a Vegetarian how can I Build muscles?

Being a vegetarian is quite difficult to fulfill daily protein requirements.

But considering a variety of high protein vegetarian foods every day can fulfill protein requirements and also a bit of hard work at the gym can and can result in better muscle building and also a healthy weight loss.

Being a vegetarian you also can achieve your fitness goal. Let’s find out the best high protein foods that aren’t meat.

Let’s get started,

1. Soya Chunks – High Protein Foods That Aren’t Meat

High Protein Foods That Aren't Meat - Soya chunks

This is also known as vegetarian meat as soya chucks have equally provided the nutrient similarly to non-vegetarian foods.

Although soya chunks are complete proteins that have all the important amino acids in them.

Also, soya chunks have a decent amount of protein and calcium that helps in muscle building and also supports stronger bones.

Benefits of Soya Chunks

  1. Helps gain muscles and boost metabolism
  2. Good for skin and hair and bone health
  3. Helps in weight loss

2. Roasted Chickpeas – High Protein Foods That Aren’t Meat

A good snacky option with a valuable protein source.

Despite having low-quality protein than any meat source. Chickpea still made its way toward vegetarians to provide optimal protein to them.

Boil chickpeas are yet another option but here I suggest you roast them after boiling them which makes chickpeas a more delicious and powerful snack.

A 100 gram of chickpeas offers 19 grams of quality protein. Isn’t it a nice snacking option?

Chickpeas are healthy, contain no fats, are low in calories, and keep your appetite controlled.

Benefits of Roasted Chickpeas

  1. Great snacking option
  2. Easy to carry and easy to consume food and also easy to make
  3. Provide a sufficiently good amount of protein

3. Green Gram Dal/Moong Dal

Green gram dal/ moong dal is rich in protein as well as fiber.

The fiber in gram dal helps in easy digestion.

A 100 gram of green moong dal consists of 24 grams of protein which is a deliberately good option for vegetarians.

This is full of antioxidants and can be eaten in any form like in dal form or in sprouts form.

Green gram dal has a low glycemic index which controls blood sugar levels.

Benefits of Green Gram Dal/Moong Dal

  1. Provides enough protein
  2. Helps in weight loss
  3. Ease indigestion
  4. Control blood sugar levels
High Protein Foods That Aren't Meat - Green gram dal

4. Cheese/Paneer – High Protein Foods That Aren’t Meat

Another popular high protein food that isn’t meat.

A good source of protein and calcium that assist in muscle building and healthy bone weight.

A 100 gram of chess holds up to 20 grams of protein that also comes with other vital vitamins and minerals.

Cheese contains amino acids named leucine which are essential in muscle building.

Consume cheese in lunch or in dinner for maximum benefits.

Benefits of Cheese

  1. Good source of protein
  2. Vital amino acid i.e Leucine
High Protein Foods That Aren't Meat - Cheese

5. Tofu

Tofu is made from soy milk. Tofu is low in calories and low in fat and is also gluten-free.

The protein in 100 grams of tofu is nearly 8 grams. Tofu is a good source of protein as it contains all other amino acids.

As tofu is made from soy milk it retains calcium. Calcium is good for overall bone health.

Being a plant-based protein food is an optimal source of protein, especially for vegans or vegetarians.

Benefits of Tofu

  1. Good for muscle building
  2. Another protein source food for vegetarians
  3. Good source of calcium that provides stronger bone

6. Whey Protein

Whey protein is the best choice for everyone, especially for vegetarians to fulfill the protein requirement.

A scoop of good protein powder contains up to 24 – 28 grams of high-quality protein.

Whey protein contains protein and important amino acids which develop muscle growth.

Drink whey protein after a workout as it digests quickly and helps in recovering muscles immediately.

Benefits of Whey Protein

  1. Helps in weight loss
  2. Build lean muscles mass
  3. Helps in muscles recovery
  4. Easily digest
High Protein Foods That Aren't Meat - Girl having scoop of protein

7. Milk

Another high-quality protein source that every vegetarian should add.

Milk has all the important amino acids that help in a healthier lifestyle.

A glass of 250 ml contains almost 9 grams of high-quality protein.

Milk boosts your physical performance and also helps in repairing the muscles.

Benefits of Milk

  1. Good protein source
  2. Helps in repairing muscles and reducing muscle soreness
  3. Provide enough calcium
High Protein Foods That Aren't Meat - Guy drinking milk

8. Peanuts

There are varieties of nuts but peanuts are one of the best sources of high-quality protein.

The 100 grams of peanuts have nearly 25 grams of protein equal to the scoop of protein powder.

Peanuts also hold good fats, fiber, and antioxidants. Peanuts also contain monounsaturated fat that helps testosterone levels.

Peanuts are a healthier snack that is easy to consume, easy to carry, and an almost loveable snack for every gym-goer.

Benefits of Peanuts

  1. Contain good fats
  2. Support testosterone level
  3. Provide a good amount of protein that aids in muscle building

Tip: Try peanut butter that holds approx 25 grams of protein in just one spoon.

Calculating How Much Protein These Foods Have?

Follow are the high protein foods that aren’t meat.

Food Type

Soya Chunks

Roasted Chickpeas




Whey Protein


Total protein can be consumed

Quantity of Food

100 gram

100 gram

100 gram

100 gram

250 ml

1 scoop

100 gram

Protein Per Gram

52 gram

18.64 gram

8 gram

25 gram

9 gram

24 – 28 gram

26 gram

166.64 grams of protein

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