You want to build muscle and follow a vegetarian or vegan diet? No problem: With Upfit this is quite easy. With the individual Upfit meal Plans, we make sure that you get enough protein, regardless of your diet. So you can protect your muscle mass without supplements and also without meat and animal products.
There are plenty of meatless protein sources that are very healthy which you can optimally incorporate into a balanced diet. Vegetarian foods with high protein are, for example, dairy products such as Skyr or Quark. Harzer cheese also contains a large proportion of protein, as do soy products such as tempeh or tofu. Legumes (such as peas, beans, and lentils) and pseudo-cereals such as amaranth contain a certain amount of protein, but also a high percentage of carbohydrates. Seeds, such as quinoa or flaxseed, offer a better protein-to-carbohydrate ratio. Nuts also serve as a good source of protein, but also contain high levels of fat and / or carbohydrates
| Vegetarian Protein Sources | Vegan Protein Sources |
|---|---|
| Lean Quark, Skyr | legumes (peas, beans, lentils) |
| grainy fresh cheese | seitan, tofu |
| eggs | soy yoghurt |
| Harzer Cheese | seeds and nuts (high in fat) |
| Protein powder | pseudo cereals (amaranth, quinoa) (rich in carbohydrates) |
