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
