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5 top vegetarian foods for muscle building, chosen for their high protein, amino acid profile, and nutrient density: 1. Lentils (Dal) * Protein: ~18g per cooked cup * Rich in complex carbs, fiber, iron, and folate * Great for post-workout meals with rice or roti 2. Chickpeas (Chana) * Protein: ~15g per cooked cup * High in slow-digesting carbs → steady energy * Can be eaten roasted, boiled, or as hummus 3. Tofu / Tempeh / Soy Chunks * Protein: * Tofu: ~10g per 100g * Tempeh: ~19g per 100g * Soy
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