references
Robert Dos Remedios: Official Site
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Overview
There's a popular perception that you can't kick butt in the weight room if you're a vegetarian. "You'll never build muscle mass," detractors say. "You won't get enough protein!" Well, allow me to disabuse you of that notion. My name is Robert dos Remedios, I'm the Head Strength and Conditioning Coach at College of the Canyons in California, and I throw around more weight in a 40-minute workout than most people lift in four days. I've also been vegan for more than 20 years. Here are 21 veggie-friendly muscle-building foods that power my workouts.
Image Credit: iStockPhoto.com
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7. Broccoli
This cruciferous veggie is nearly 40% protein and high in fiber and low in calories making it an awesome way to get a lot of nutrition out of food that's easy on the waistline. I enjoy dipping raw broccoli in hummus as a snack.
Image Credit: Luka/Cultura/Getty Images
10 of 22
9. Sweet Potatoes
Call me boring, but I just love eating basked sweet potatoes plain. Seriously, try it. You could also cut them up and fry them with onions, mushrooms, and garlic for a ridiculously delicious breakfast potato dish. Added bonus: Sweet potatoes are a great source of potassium, vitamins A and C, and fiber.
Image Credit: Kroeger/Gross/StockFood Creative/Getty Images
11 of 22
10. Seitan
Seitan is sometimes called "wheat meat" because it's derived from wheat protein and can be made into amazing "mock" meats that are comparable to steak in protein content but far lower in calories – and have virtually none of the fat. I slice it and stir fry it to create a vegan Buddha's feast.
Image Credit: Sheridan Stancliff/Stockbyte/Getty Images
12 of 22
11. Spinach
It generally goes without saying but green leafy veggies probably have the most concentrated nutrition of any food you can find. Replace lettuce in your salads and sandwiches with spinach and you'll be adding extra protein, iron and fiber to your diet.
Image Credit: Flavia Morlachetti/Moment/Getty Images
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14. Brown Rice
Brown rice has 3 more grams of fiber per serving than white rice, so I stick with the darker option whenever possible. It's especially good if you're rolling some homemade sushi.
Image Credit: malyugin/iStock/Getty Images
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17. Collard Greens
Another nutrient-dense stalwart in the green leafy veggie family, collard greens are like eating a potent multivitamin: They're packed with vitamins A, B, C, E, and K, as well as Folate. Try them as wraps for your favorite sandwiches.
Image Credit: Creativeye99/E+/Getty Images
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18. Cauliflower
Super low in calories, cauliflower is loaded with vitamins and is about 30 percent protein. I always keep cooked-mashed cauliflower in my refrigerator to use as a mashed potato substitute.
Image Credit: Salih Enes Ozbayoglu/Moment Open/Getty Images
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19. Lentils
These legumes are a protein powerhouses, that we often use around our dinner table on salads or as a grain replacer. Lentils are another great source of fiber.
Image Credit: Raimund Koch/The Image Bank/Getty Images
21 of 22
20. Portobello Mushrooms
These substantial mushrooms make great "meat replacers" in burgers or on sandwiches. Portobello mushrooms taste amazing, and are close to a whopping 50 percent protein while also providing fiber and a host of other nutrients. Try taking a big one marinating it in a little oil and balsamic vinegar, and tossing it on the grill.
Image Credit: EzumeImages/iStock/Getty Images
22 of 22
21. Peas
I throw peas in my stir-frys, salads, and spaghetti sauces. But I'll even eat them straight when I want to get a protein-packed, high fiber, vitamin- and mineral- filled food in my system.
Image Credit: Natalia Ganelin/Moment/Getty Images
1 of 22
Overview
There's a popular perception that you can't kick butt in the weight room if you're a vegetarian. "You'll never build muscle mass," detractors say. "You won't get enough protein!" Well, allow me to disabuse you of that notion. My name is Robert dos Remedios, I'm the Head Strength and Conditioning Coach at College of the Canyons in California, and I throw around more weight in a 40-minute workout than most people lift in four days. I've also been vegan for more than 20 years. Here are 21 veggie-friendly muscle-building foods that power my workouts.
Image Credit: iStockPhoto.com
Overview
There’s a popular perception that you can’t kick butt in the weight room if you’re a vegetarian. “You’ll never build muscle mass,” detractors say. “You won’t get enough protein!” Well, allow me to disabuse you of that notion. My name is Robert dos Remedios, I’m the Head Strength and Conditioning Coach at College of the Canyons in California, and I throw around more weight in a 40-minute workout than most people lift in four days. I’ve also been vegan for more than 20 years. Here are 21 veggie-friendly muscle-building foods that power my workouts.
Image Credit: iStockPhoto.com
1. Quinoa
Image Credit: vicuschka/iStock/Getty Images
2. A High-Quality Pea, Rice and/or Hemp Protein Powder
Image Credit: HandmadePictures/iStock/Getty Images
3. Avocados
Image Credit: DvdArts/iStock/Getty Images
4. Steel-Cut Oats
Image Credit: anakopa/iStock/Getty Images
5. Almonds
Image Credit: Ozgur Coskun/iStock/Getty Images
6. Black Beans
Image Credit: bonchan/iStock/Getty Images
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7. Broccoli
This cruciferous veggie is nearly 40% protein and high in fiber and low in calories making it an awesome way to get a lot of nutrition out of food that's easy on the waistline. I enjoy dipping raw broccoli in hummus as a snack.
Image Credit: Luka/Cultura/Getty Images
7. Broccoli
This cruciferous veggie is nearly 40% protein and high in fiber and low in calories making it an awesome way to get a lot of nutrition out of food that’s easy on the waistline. I enjoy dipping raw broccoli in hummus as a snack.
Image Credit: Luka/Cultura/Getty Images
8. Coconut Milk
Image Credit: SarapulSar38/iStock/Getty Images
10 of 22
9. Sweet Potatoes
Call me boring, but I just love eating basked sweet potatoes plain. Seriously, try it. You could also cut them up and fry them with onions, mushrooms, and garlic for a ridiculously delicious breakfast potato dish. Added bonus: Sweet potatoes are a great source of potassium, vitamins A and C, and fiber.
Image Credit: Kroeger/Gross/StockFood Creative/Getty Images
9. Sweet Potatoes
Call me boring, but I just love eating basked sweet potatoes plain. Seriously, try it. You could also cut them up and fry them with onions, mushrooms, and garlic for a ridiculously delicious breakfast potato dish. Added bonus: Sweet potatoes are a great source of potassium, vitamins A and C, and fiber.
Image Credit: Kroeger/Gross/StockFood Creative/Getty Images
11 of 22
10. Seitan
Seitan is sometimes called "wheat meat" because it's derived from wheat protein and can be made into amazing "mock" meats that are comparable to steak in protein content but far lower in calories – and have virtually none of the fat. I slice it and stir fry it to create a vegan Buddha's feast.
Image Credit: Sheridan Stancliff/Stockbyte/Getty Images
10. Seitan
Seitan is sometimes called “wheat meat” because it’s derived from wheat protein and can be made into amazing “mock” meats that are comparable to steak in protein content but far lower in calories – and have virtually none of the fat. I slice it and stir fry it to create a vegan Buddha’s feast.
Image Credit: Sheridan Stancliff/Stockbyte/Getty Images
12 of 22
11. Spinach
It generally goes without saying but green leafy veggies probably have the most concentrated nutrition of any food you can find. Replace lettuce in your salads and sandwiches with spinach and you'll be adding extra protein, iron and fiber to your diet.
Image Credit: Flavia Morlachetti/Moment/Getty Images
11. Spinach
It generally goes without saying but green leafy veggies probably have the most concentrated nutrition of any food you can find. Replace lettuce in your salads and sandwiches with spinach and you’ll be adding extra protein, iron and fiber to your diet.
Image Credit: Flavia Morlachetti/Moment/Getty Images
12. Chia Seeds
Image Credit: Yagi Studio/DigitalVision/Getty Images
13. Garbanzo Beans (Chickpeas)
Image Credit: DENIO RIGACCI/iStock/Getty Images
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14. Brown Rice
Brown rice has 3 more grams of fiber per serving than white rice, so I stick with the darker option whenever possible. It's especially good if you're rolling some homemade sushi.
Image Credit: malyugin/iStock/Getty Images
14. Brown Rice
Brown rice has 3 more grams of fiber per serving than white rice, so I stick with the darker option whenever possible. It’s especially good if you’re rolling some homemade sushi.
Image Credit: malyugin/iStock/Getty Images
15. Natural Peanut Butter
Image Credit: gkrphoto/iStock/Getty Images
16. Walnuts
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17. Collard Greens
Another nutrient-dense stalwart in the green leafy veggie family, collard greens are like eating a potent multivitamin: They're packed with vitamins A, B, C, E, and K, as well as Folate. Try them as wraps for your favorite sandwiches.
Image Credit: Creativeye99/E+/Getty Images
17. Collard Greens
Another nutrient-dense stalwart in the green leafy veggie family, collard greens are like eating a potent multivitamin: They’re packed with vitamins A, B, C, E, and K, as well as Folate. Try them as wraps for your favorite sandwiches.
Image Credit: Creativeye99/E+/Getty Images
19 of 22
18. Cauliflower
Super low in calories, cauliflower is loaded with vitamins and is about 30 percent protein. I always keep cooked-mashed cauliflower in my refrigerator to use as a mashed potato substitute.
Image Credit: Salih Enes Ozbayoglu/Moment Open/Getty Images
18. Cauliflower
Super low in calories, cauliflower is loaded with vitamins and is about 30 percent protein. I always keep cooked-mashed cauliflower in my refrigerator to use as a mashed potato substitute.
Image Credit: Salih Enes Ozbayoglu/Moment Open/Getty Images
20 of 22
19. Lentils
These legumes are a protein powerhouses, that we often use around our dinner table on salads or as a grain replacer. Lentils are another great source of fiber.
Image Credit: Raimund Koch/The Image Bank/Getty Images
19. Lentils
These legumes are a protein powerhouses, that we often use around our dinner table on salads or as a grain replacer. Lentils are another great source of fiber.
Image Credit: Raimund Koch/The Image Bank/Getty Images
21 of 22
20. Portobello Mushrooms
These substantial mushrooms make great "meat replacers" in burgers or on sandwiches. Portobello mushrooms taste amazing, and are close to a whopping 50 percent protein while also providing fiber and a host of other nutrients. Try taking a big one marinating it in a little oil and balsamic vinegar, and tossing it on the grill.
Image Credit: EzumeImages/iStock/Getty Images
20. Portobello Mushrooms
These substantial mushrooms make great “meat replacers” in burgers or on sandwiches. Portobello mushrooms taste amazing, and are close to a whopping 50 percent protein while also providing fiber and a host of other nutrients. Try taking a big one marinating it in a little oil and balsamic vinegar, and tossing it on the grill.
Image Credit: EzumeImages/iStock/Getty Images
22 of 22
21. Peas
I throw peas in my stir-frys, salads, and spaghetti sauces. But I'll even eat them straight when I want to get a protein-packed, high fiber, vitamin- and mineral- filled food in my system.
Image Credit: Natalia Ganelin/Moment/Getty Images
21. Peas
I throw peas in my stir-frys, salads, and spaghetti sauces. But I’ll even eat them straight when I want to get a protein-packed, high fiber, vitamin- and mineral- filled food in my system.
Image Credit: Natalia Ganelin/Moment/Getty Images
Robert Dos Remedios: Official Site
