Transform your physique with plant-based power meals.
Body recomposition isn't just weight loss. It is the art of building muscle while simultaneously burning fat. The secret? A precise nutritional synergy.
To sculpt the body, you need high protein (1.6g/kg) for repair and high fiber for satiety. Here are 10 vegetarian meals that master this balance.
Soya chunks (TVP) are the undisputed king of vegetarian protein, packing 52g per 100g. Swap chicken for soya in spicy stir-fries to hit macros without the cholesterol.
While paneer is popular, Tempeh is superior for cutting fat. With 19g of protein and rich probiotics, a Tempeh Tikka masala fuels muscle and heals the gut.
Moong Dal Chilla (lentil crepes) offers a gluten-free, high-protein base. Stuff these savory skins with veggies for a breakfast that keeps you full for hours.
Forget eggs. Tofu Bhurji (scramble) mimics the texture perfectly but adds crucial fiber. Mix with peas and spinach for a zero-cholesterol muscle builder.
Sprouted mung beans are a 'volume food'—huge portions, minimal calories (30 cal/100g). A massive sprout salad creates a calorie deficit without hunger pangs.
Kidney beans (Rajma) paired with Quinoa creates a complete protein profile. This swap doubles the fiber content of white rice, stabilizing insulin levels.
Strained Greek Yogurt or 'Hung Curd' has twice the protein of regular dahi. Use it as a marinade base or savory dip to sneak in extra grams of lean protein.
Chickpea flour (Besan) contains 22g of protein per cup. Use it to bind savory pancakes or veggie fritters for a nutrient-dense alternative to wheat flour.
Combine Edamame and spinach in a warm stew. This green power bowl delivers essential amino acids and enough fiber to crush cravings instantly.
Amaranth (Rajgira) is an ancient grain with 14g of protein. Boil it into a porridge or pop it for energy bars to fuel your workouts naturally.
Consistency is key. Rotate these nutrient-dense meals to keep your metabolism firing and your muscles growing. Eat with purpose.
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