Top vegeterian food for lean body

Top Vegetarian Food for Lean Body

If you want to have a lean body so you have to gain muscles for that you have to do regular exercise and must follow a diet regularly. Which contains high amount of protein helps to build your muscle. For vegetarians, you must eat nutritious food which nourishes your body.

The list of Food Items

Food protein Grams (g)
Almonds(2 tbsp) 4.0.3
Eggs (1 whole) 6.0.5
Oats (1/2 cup dry) 5.0.4
Green Peas (1/2 cup frozen) 4.0.3
Cottage cheese (2% 1/2cup) 14.1.2
Yogurt (low fat, 1 cup) 23.1.3
Pumpkin seeds(2tbsp) 4.0.4
Soy nuts 9.0.7
Lentils (1/2 cup cooked) 9.1.3
Protein powder(1 scoop) 25.2-2.5
Peanuts 17-16
Brown rice (1 cup) 5
Salmon (85g) 17.2
Chickpeas (1cup) 12

After doing gym or exercise or after lifting heavy weight, muscles gets breakdown so you need a high amount of protein to build muscles and weight gain. List of vegetarians food are provided especially for vegetarians to follow daily diet. You need to intake grams of protein double of your weight of body for healthy body.
I would like to share my experience for having a lean body. Before joining gym I was skinny and thin. After joining gym and following regular diet it helps us me to have a lean body besides fat .It helps to gain weight or build muscle. Here are some tips workout that you can do in gym.
For beginners- squats (2 sets of 20), leg curl (2 sets of 20), standing calfs (2 sets of 20), inclined chests, shrugs, biceps, triceps, lat pull down, back stretching.
Everyday you have to follow this workout and have diet regularly.
Morning 8:00 am- 4 slice of brown bread and peanut butter, 2 bananas, 1 glass of milk.
Before gym- Eggs, bananas, yogurt
After gym- Oats (1/2 cup), protein powder
You must have dinner and lunch as usual.

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