Muscle isn’t built by meat alone – there are plenty of vegetarian-friendly sources of muscle-building, body-repairing protein. Whether you’re a full-on veggie or a carnivore who likes to dabble, try this plan and become a green giant.
Breakfast
Porridge oats with milk combines a hefty dose of protein with slow-release carbs to help fuel your morning.
Lunch
Roasted butternut squash with goat’s cheese (serves 2)
1 butternut squash, halved / A pinch of chilli flakes / 1tsp thyme /
1 garlic clove, crushed / 2tsp olive oil / 1 courgette, chopped / 1 red pepper, chopped / 100g goat’s cheese / 50g pine nuts / 100g cherry tomatoes, halved / 1tbsp parsley / 1tbsp parmesan
To make
- Heat the oven to 180°C/gas mark 4. Criss-cross the flesh of each squash half with a sharp knife.
- Mix the chilli, thyme, garlic and olive oil and brush the flesh with the mixture.
- Roast the squash in a roasting tin for 40 minutes.
- In a separate roasting tin, roast the pepper and courgette for 25 minutes.
- Remove the squash from the oven and stuff with the roasted veg, goat’s cheese, pine nuts and tomatoes, then roast for further ten minutes.
- Sprinkle grated parmesan and chopped fresh parsley over the top, then serve.
Dinner
Chickpea curry is packed with protein and fibre to fill you up and maintain a healthy digestive system.
Snacks
Cottage cheese, Greek yoghurt and almonds all provide hefty doses of protein, helping to support your muscle-building between meals.
Nutritional info
Goat's cheese contains a hefty hit of protein, as well as being low in salt and high in vitamins D and K.
Courgette is a source of manganese, which helps the body to process protein and produce testosterone.
Pine nuts are full of protein, vitamin A and healthy monounsaturated fat.
Daily totals
2,613 calories
331g carbs
156g protein
77g fat
