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If you want muscles, you don’t have to eat meat, vegetarians can do it.

01 Nuts. A wide variety of nuts are rich in protein and are good for muscle growth. For example, 1 cup of almonds (about 227 grams) contains 30 grams of protein and 71 grams of \"good fat.\"
02 Cardamom and Tofu. Both vegetarians are good for muscle growth and are a great substitute for meat. The cardamom has been fermented and is therefore more easily digested. 1 cup of cardamom (about 185 grams) contains 30.78 grams of protein.
03 Buckwheat. The United Nations has designated 2013 as “the year of buckwheat”. The shape of buckwheat resembles rice, but it is like other grains after cooking. 1 cup of raw buckwheat (about 185 grams) contains 24 grams of protein and the body cannot produce
04 Seed food. Seed foods such as flaxseed, sesame, pumpkin seeds and sunflower seeds are rich in protein and “good fat.” Flax seeds are also rich in omega-3 fatty acids, dietary fiber and various antioxidants.