If you presumed that ingesting a non-vegetarian diet was the only way to bulk up, then you are wrong! You can totally adopt a meat-free diet and still get that body you’ve always wanted. Even if your fitness goal is Arnold Schwarzenegger, a plant-based diet can get you there. These five food items will give you a daily meat-free protein fix.

1. Amaranth:

Locally it is known as ‘rajgira’. It is gluten-free, ranks high in protein content. This seed is quite versatile: make it into a porridge for breakfast or use the flour to make gluten-free rotis. It contains calcium, magnesium, potassium, phosphorus and iron. One cup of uncooked amaranth has 31 percent of the RDA for calcium, 14 percent for vitamin C, and 82 percent for iron.

2. Chia Seeds:

Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. They are rich in fiber and antioxidants too. Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients will help you maintain a healthy weight and boost your metabolism. Chia seeds are gluten-free.

3. Legumes:

All the legumes-beans, peas, lentils, etc. are heavy sources of proteins. You can make a complete meal out of and 3 beans. Since they are protein rich; they make up for an ideal food item after workout.

4. Tofu:

Tofu is made from fermented soybean curd, and we all know how healthy soya bean is. Tofu contains 30-35 gms of protein per cup, that’s the largest vegetarian protein source there is. You can replace soft tofu pieces instead of paneer in your curries.

5. Cruciferous Vegetables:

Cruciferous vegetables are packed with fiber, folic acid, Vitamin C & vitamin A. Broccoli, Brussels sprouts and kale belong to this nutrition packed group which provides heavy amount of protein in a serving.