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Top 3 Meat-Free Protein Sources To Help You Gain Muscle Mass

Protein is the foundation for any fitness enthusiast’s diet, especially when you are looking to increase the muscle mass in your body and shape the muscles you are looking to refine. When thinking of incorporating more protein into diets, meat tends to be the first answer.

However, if you are vegetarian or vegan, or you simply do not like consuming meat on a regular basis, you might want to think about alternative fillings. Some may recommend simply adding more protein powder into your smoothies, oatmeal or cookies, but that would be insufficient in the long run.

Many excellent, simple meat-free foods, rich in protein, can be incorporated into your diet and favourite meals. Despite many people assuming that most vegan foods are expensive, our suggested alternatives are not. Let us share our few favourites:

1. Natural peanut butter

Peanut butter is delicious and rich in protein; it might already be something you have kept in your pantry! You can spread your favourite natural peanut butter on a piece of whole wheat bread, drizzle it over your overnight oats, or make a sauce to eat with noodles.

Every 100 grams of peanut butter has about 25 grams worth of protein – the highest amount of protein that you can get amongst all other types of nut butter. This plant-based ingredient is also rich in antioxidants which are great for protecting the cells in your body from free radicals.

Besides peanut butter, you could also delve into the world of other natural nut butter like almond butter, which contains just a touch less amount of protein than peanut butter. Either way, both kinds are just as tasty in your meals!

2. Soybean tofu

Silken, firm, and extra-firm – tofu is a very versatile and affordable food that is also protein-rich. The usual ways to spice up this bland ingredient are by stir-frying it, adding it into stews and using them in desserts like cheesecake.

Tofu gives your body all the essential amino acids your body requires for growth, repair, and immunity. Said to be a complete protein source, every 100 grams of tofu can provide you with 12 grams of protein. Including this in your meals will also offer you 15% of the recommended Daily Value of calcium.

Cooking up a meal with tofu makes a great recovery meal after an intense workout session, helping you regain the nutrients that were depleted from your workout. With this source of protein that is very accessible to buy at any grocery store, you can diversify your protein intake effortlessly.

3. Beans and legumes

The few best kinds of beans and legumes you should consider are kidney beans, split peas, lentils, and chickpeas. These are yet another example of inexpensive plant-based protein that you can get at stores.

Great for your health, beans and legumes provide you with about 20 to 25 grams worth of protein per 100 grams and are also rich in fibre. Fibre is good for helping you to reduce the visceral fat in your body, lowering the chances of severe health problems like type 2 diabetes and heart disease. Along with the fuel of proteins and amino acids, legumes provide you with enough vitamins B1, B3, B5 and B6 to fulfil more than 10% of the Daily Value.

Though foods like lentils and chickpeas may seem to make a small amount of food, they can be more filling than you think. As long as you have the appropriate amount of protein, carbohydrates and vegetables tailored to help meet your fitness goals, you will surely be able to make a satisfying meal with beans and legumes.


There are many fantastic ways to get the protein you need besides just eating meat. Our recommendations can help you diversify your options and meals while ensuring that you still get what you need to help you build your muscles.

You should still ensure that you get the right amount of calories needed for your workouts to stay energised. The key is to ensure that you pick healthier options and find a fitness routine that is right for you. Working out regularly and eating well is a sure way to help you reach your body goals.

At our premium gym in Singapore, Platinum Fitness has the perfect balance of facilities and environment to serve your fitness needs. Working with the best freelance personal trainers, we want to provide you with a comfortable and friendly space where everyone can get fit together. Find out more about our gym membership plans by getting in touch with us today.

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