To get fit or build muscle, what you fuel your body with is just as important as your workout routine. Eating foods high in protein and healthy carbohydrates gives you energy for your workouts as well as the nutrients you need to build and strength muscle. The protein part of this requires more planning for vegetarians, and even more for vegans who don’t have the option of eating eggs or dairy. If your diet doesn’t include meat or other animal products, you have to find protein and other vitamins/nutrients important to fitness elsewhere. Whether you’re a vegan in need of some variety in your pre- or post-workout meals, or you’re an omnivore who’s curious about different sources of nutrient-rich protein, here are nine foods to incorporate into your diet today!
1. Lentils
Protein: 18g/cup
Rich in: Iron, Vitamin B-1 (thiamin), Vitamin B-9 (folate), Magnesium

by Emily Carlin via Flickr
2. Leafy greens (Kale, Spinach, Lettuce, etc.)
Protein: Varied; highest in Spinach, Brussels Sprouts, and Collard Greens
Rich in: Magnesium, Calcium, Potassium, Manganese

by Jeffrey Lu via Flickr
3. Almonds
Protein: 21g/100gs
Rich in: Vitamin E, Vitamin B-6, Riboflavin, Iron, Calcium, Manganese

by Harsha K R via Flickr
4. Oats
Protein: 11g/cup
Rich in: Manganese, Vitamin B-1 (thiamin), Magnesium

by Richy via Flickr
5. Green peas
Protein: 9g/cup
Rich in: Vitamin A, Vitamin C, Vitamin K, Manganese, Vitamin B-9 (folate)

by Susy Morris via Flickr
6. Tofu/Soy
Protein: 10g/0.5 cups
Rich in: Calcium, Manganese

by Jenny Hones via Flickr
7. Hemp Seeds/Milk
Protein: 11g/30gs (seeds)
Rich in: Magnesium, Zinc, Omega 3

by Magalie L’Abbé via Flickr
8. Tempeh
Protein: 31g/cup
Rich in: Phosphorous, Iron, Manganese, Riboflavin, Magnesium

by notahipster via Flickr
9. Artichokes
Protein: 4g/1 artichoke
Rich in: Vitamin C, Vitamin K, Vitamin B-9 (folate), Magnesium

by peachyogurt via Flickr