Greek yogurt and skyr are particularly useful because they can contain substantial protein while still being easy to combine with other foods.
### Easy muscle-building snack
Try plain Greek yogurt with:
* berries
* oats
* nuts
* banana
* a little honey if desired
This combination provides protein, carbohydrates, fiber, and additional calories that can be useful when trying to gain weight gradually.
## 4. Quinoa
Quinoa is a nutrient-rich pseudocereal that provides carbohydrates as well as more protein than many commonly used grains.
Unlike many plant foods, quinoa contains all essential amino acids, although its overall protein concentration is lower than that of meat, eggs, or many dairy products.
It also provides:
* magnesium
* iron
* fiber
* manganese
* complex carbohydrates
### Why quinoa is useful
Muscle growth does not depend on protein alone.
Carbohydrates help replenish muscle glycogen, which provides fuel for demanding resistance-training sessions.
Quinoa combines carbohydrates and plant protein in one convenient food.
### How to use it
Serve quinoa with:
* chicken and vegetables
* lentils and roasted vegetables
* eggs
* grilled fish
* beans and avocado
It can also replace rice in many meals.
## 5. Beans, Lentils, Chickpeas, and Other Legumes
Legumes are among the best plant-based foods for supporting muscle gain.
They provide:
* protein
* complex carbohydrates
* fiber
* iron
* magnesium
* potassium
* folate
Popular choices include:
* lentils
* chickpeas
* black beans
* kidney beans
* white beans
* peas
### Can plant protein build muscle?
Yes.
Muscle can be built with plant-based diets when total protein and calorie intake are sufficient.
Different plant proteins contain different proportions of amino acids, which is why eating a varied diet is useful.
For example, legumes can be combined with grains such as:
* rice
* oats
* whole-grain bread
* quinoa
You do not need to combine complementary proteins in every single meal; eating a varied diet throughout the day is generally sufficient.
## 6. Whole Grains
Whole grains are sometimes overlooked in muscle-building diets because they are not as protein-rich as eggs or meat.
But they provide something equally important: **energy**.
Resistance training depends heavily on carbohydrates, and whole grains can help maintain muscle glycogen stores.
Useful choices include:
* oats
* brown rice
* whole-grain bread
* barley
* whole-grain pasta
* bulgur
