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
