How To Go Vegan Without Losing Muscles

It is true that proteins are building blocks of muscles. Hence it's necessary to include proteins in our daily diet. When you are going vegan you should include protein rich food in your daily diet so as you will not lose muscles while going vegan. So, let's take a look at some Protein rich vegan food.

1. Tofu, Tempeh and Edamame All three originate from soybeans; where tofu and tempeh are fermented products and edamame are young soy pods. All of them contain iron, calcium and 10-19 grams of protein per 100 grams.
   
2. Lentils & Hempseed Lentils also contain good amounts of slow digestive carbs. 240 ml or one cup of lentils provides approximately 50% of your recommended daily fibre intake. Although hempseed is not as well-known as other seeds, it contains 10 grams of easily digestible protein 28 grams (per ounce). That's approximately 50% more than chia seeds and flaxseeds.
   
3. Nutritional Yeast This complete plant-based protein source which provides the body with 14 grams of protein per 28 grams.
   
   
   
4. Spelt and Teff Spelt and teff provide 10 to 11 grams of protein per cooked 240 ml (one cup), making them higher in protein than other ancient grains.
   
5. Green Peas, Chickpeas and Most Varieties of Beans A serving of green peas contains 9 grams of protein per cooked 240 ml (1 cup), which is slightly more than a cup of milk! It also covers more than 25% of your daily fibre, vitamin A, C, K, thiamine, folate and manganese requirements. Whereas chickpeas and beans contain about 15 grams of protein 240 ml or per cooked cup.
   
6. Seitan & Spirulina Seitan is also known as wheat meat or wheat gluten, it contains about 25 grams of protein 100 grams (per 3.5 ounces). This makes it the topmost plant protein source on this list. Two tablespoons of Spirulina or 30 ml provide you with 8 grams of complete protein, in addition to covering 22% of your daily requirements of iron and thiamin and 42% of your daily copper needs.
   
7. Soy Milk It not only does it contain 7 grams of protein per cup (240 ml), but it's also an excellent source of calcium, vitamin D and vitamin B12.
   
   
8. Oats, Oatmeal & Wild RiceHalf a cup or 120 ml of dry oats provides you with approximately 6 grams of protein and 4 grams of fiber. This portion also contains good amounts of magnesium, zinc, phosphorus and folate. One cooked cup or 240 ml of Wild Rice provides 7 grams of protein, in addition to a good amount of fibre, manganese, magnesium, copper, phosphorus and B vitamins.
   
9. Chia Seeds At 6 grams of protein and 13 grams of fibre per 1.25 ounces or 35 grams chia seeds also make a way in the list of protein providing food.
   
   
   
10. Nuts, Nut Butters and Other Seeds One ounce or 28 grams contains between 5 to 7 grams of protein, depending on the nut and seed variety.
    
11. Protein-Rich Fruits and Vegetable with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts. They contain about 4 to 5 grams of protein per cooked cup. Generally, fresh fruits have lower protein content than vegetables. Some of them are guava, cherimoyas, mulberries, blackberries, nectarines and bananas, which have about 2 to 4 grams of protein per cup
    
12. Technically a grain, sweet corn is a common food that contains about as much protein as these high-protein providing vegetables.
    
13. Amaranth and Quinoa Both provide 8 to 9 grams of protein per cooked cup or 240 ml and are complete sources of protein, which is rare among grains and pseudocereals.
    
    
    
14. Ezekiel Bread and Bread Made From Sprouted Grains Two slices of these bread contain approximately 8 grams of protein, which is slightly more than the average bread.

Regular intake of a balanced vegan meal will provide necessary protein to your body and hence you will easily retain muscles while going vegan