Muscle Building Diet For Vegetarians

Hi, this is Andy Wilkinson from,
with another video lesson on how to gain weight if you’re skinny.
And in this video we’re looking at what healthy foods you can eat to gain weight if you’re
a vegetarian. You probably already know that protein plays
a very important role in any muscle building or weight gaining diet.
And so if you’re a vegetarian, this can seem to throw up some immediate challenges. Two
of the primary sources of protein are meat and fish. And so if you’re not eating either
one of these, then you need to be a little bit more creative in getting enough protein
into your body to support weight gain and muscle growth.
So let’s see what you can do as a vegetarian: Importantly, our bodies need what are called
Amino Acids to perform different functions – including muscle growth. And there are
8 amino acids – 8 Essential Amino Acids – that our bodies are UNABLE to make by themselves.
So we need to get these in the form of protein from the foods that we eat.
Now, while fish and meat contain all 8 of these essential amino acids, most vegetarian
options do NOT. So instead, if you are vegetarian, you’re
going to have to COMBINE foods to ensure you get the right sources of protein into your
vegetarian diet. So let’s cover some quick vegetarian combinations
and choices for you here: First up, we’ve got Eggs. Eggs are a “complete
protein” all by themselves, meaning they contain all 8 of the essential amino acids. So if
you DO allow yourself to eat eggs, then really do take advantage of this.
And next up we’ve got Cottage Cheese, which is also another good option. It’s a “complete
protein” too. And Quinoa, which originates from South America,
is also a “complete protein”. It’s a bit like couscous, and it’s an alternative to rice.
And once again, it is a complete protein. Fourth up here, we’ve go the option – you
can combine having peas with rice, or lentils with rice, to make up a complete protein.
And we’ve also got a 5th choice here of combining milk and oatmeal to make a “complete protein”.
So there you have a few choices for getting sufficient protein into your diet as a vegetarian,
and that should be a good enough start for you to get started.
Okay, that brings us to the end of this video. Thanks very much for watching.
And if you like the information here, and you want to learn more about what you can
do to gain weight and muscle if you’re skinny, then I’ve created a bunch more videos for
you. And to get 20 more free videos, simply head
on over to Thanks for watching and I’ll talk to you soon.


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