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20 Meatless High-Protein Recipes That You’ve Got to Try

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20 Meatless High-Protein Recipes That You’ve Got to Try

Looking to increase your protein intake without eating yet another chicken breast or steak? These recipes will help!

 

Looking to boost your protein intake?

It’s obvious that increasing portions of meat will help you get there, but another plan of attack is to sneak protein into other foods like snacks, breakfasts, and side dishes. You can even go as far as making protein-rich vegetable soups and desserts!

Many high-protein recipes include protein powders of various types – whey, soy, rice, and hemp – but as you’ll see, it’s also possible to seek out whole foods that are naturally high in protein, including legumes like peas and edamame.

No matter what you choose to cook, it’s possible to ditch the expensive protein-rich snacks and prepare for “clean eating” in your own kitchen.

Enjoy!

Pomegranate Vanilla Cinnamon Chia Pudding

high protein pudding recipe Picture courtesy of Dish by Dish

This simple chia pudding only needs one thing to make it even better: pomegranate seeds.

It’s best to make anything with chia seeds a day in advance – or at least a few hours – to give them a chance to soak up the liquid. At first this will look like tiny seeds floating in a jar of milk, but in time, they’ll absorb about ten times their size in liquid. That’s how they transform into a healthy pudding with a gel-like texture.

Serves 2

Ingredients

6 Tbsp. chia seeds

2 cups low-fat milk

4 tsp. pure honey

2 tsp. vanilla extract

1 tsp. ground cinnamon

1 cup fresh pomegranate seeds

Nutrition Facts (Per Serving)

Calories: 306

Protein: 13 grams

Carbs: 49 grams

Fat: 10 grams

 

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No-Bake High-Protein Chocolate Mint Cookies

high-protein-recipes Picture courtesy of Nutritionist in the Kitchen

No matter how much you improve your eating habits, there’s nothing stopping the call of the Girl Scout cookie.

Make them healthier by enjoying a low-sugar, no-bake version using your favorite chocolate protein powder. Mix together six simple ingredients in a bowl, and soon you’ll have something to nom on guilt-free – as long as you watch those portions, of course.

And since these cookies have protein powder instead of flour, they’re gluten-free!

Serves 10

Ingredients

3/4 cup WHEY+ chocolate protein powder

1/2 cup unsweetened cocoa

1 tsp. pure vanilla extract

1/2 tsp. liquid stevia

1 tsp. peppermint extract

6 Tbsp. coconut oil, melted

Nutrition Facts (Per Serving)

Calories: 104

Protein: 5 grams

Carbs: 3 grams

Fat: 9 grams

 

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Red Velvet High-Protein Fudge

tasty-protein-recipe Picture & recipe courtesy of Desserts with Benefits

If you pick up a copy of the DIY Protein Bars Cookbook, you may never buy the premade packaged stuff again. It contains 48 dessert-like recipes, including full pictures and detailed instructions.

This recipe is for a protein-spiked vegan fudge that you can cut into small squares or larger bars, depending on how you plan to serve it. To make them extra amazing, drizzle a touch of dark chocolate over the top.

DIY-Protein-Bars-Cookbook

Serves 12

Ingredients

3/4 cup roasted beet puree

3/4 cup stevia in the raw (or granulated sugar)

1/2 cup walnut butter (or almond butter)

1/2 cup unsweetened soy milk

2 tsp. butter flavor (optional)

1 tsp. vanilla paste or extract

10 scoops chocolate brown rice protein powder (or chocolate whey isolate)

2/3 cup oat flour

1/8 tsp. pink Himalayan salt

Nutrition Facts (Per Serving)

Calories: 180

Protein: 17 grams

Carbs: 12 grams

Fat: 8 grams

 

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Greek Yogurt Lemon Pasta

high protein pasta recipe Picture courtesy of Show Me the Yummy

You can have creamy pasta without the heavy alfredo. In contrast, this lemon yogurt sauce is light and bright.

Instead of coating the noodles in fat, you’ll be adding a lot of protein. And the best part is that making it hardly takes more effort than opening a jar of spaghetti sauce.

Melt the butter in a pan, cook the garlic for a minute, and whisk in lemon juice. Add the yogurt and seasonings, and then you just have to keep the creamy sauce warm until the pasta’s al dente.

Serves 6

Ingredients

1 lb. whole-wheat linguine

3 Tbsp. unsalted butter

4–6 cloves garlic, minced

Juice of 1 large lemon

2 cups nonfat plain Greek yogurt

1 tsp. lemon zest

Nutrition Facts (Per Serving)

Calories: 311

Protein: 19 grams

Carbs: 41 grams

Fat: 9 grams

 

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Cottage Cheese Omelette with Kale & Mushrooms

high protein Omelette recipe Picture courtesy of The Conscious Dietitian

With 6 grams of protein each, eggs are already known as a great breakfast. But this omelette adds even more protein to the mix with cottage cheese.

This is already a healthy breakfast for two, but if you want to make it even leaner, replace the whole eggs with 6 or 7 egg whites. You’ll be able to cut 10 grams of fat per serving.

Serves 2

Ingredients

1 1/2 Tbsp. extra-virgin olive oil

2 cups sliced mushrooms

1 clove garlic, minced

2 cups chopped kale, stems removed

4 large eggs

2 tsp. milk

1 cup cottage cheese

Salt and freshly ground black pepper to taste

Fresh herbs (optional garnish)

Nutrition Facts (Per Serving)

Calories: 387

Protein: 33 grams

Carbs: 15 grams

Fat: 23 grams

 

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Lemon Blueberry High-Protein Coffee Cake

recipes-high-protein Picture & recipe courtesy of Chocolate Chilli Mango

If you want cake for breakfast, there are a number of healthy ways to work it out (including these carrot cake pancakes). However, if there’s cinnamon streusel in sight, a thick layer of icing smeared on top, or equal parts white flour and white sugar, steer clear.

After one taste of this luscious blueberry coffee cake, you’ll forget about those dessert-turned-breakfast pastries anyway.

Serves 6

Ingredients

3 large eggs

3/4 cup stevia for baking (or coconut sugar)

1 cup almond flour

2 scoops (about 40 grams) unflavored casein powder

2 Tbsp. coconut flour

2 tsp. baking powder

1 small lemon, zest and juice

6.5 oz. nonfat plain Greek yogurt

3/4 cup blueberries

Nutrition Facts (Per Serving)

Calories: 140

Protein: 13 grams

Carbs: 12 grams

Fat: 5 grams

 

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Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

 

High-Protein Pea Pancakes

recipe-high-protein Picture & recipe courtesy of iFood Real

Not only are they thick and fluffy, but these vegan pancakes have no eggs, gluten, or soy.

The base of this high-protein breakfast is pea protein, but that’s your secret because the flavor comes from banana, buckwheat, and coconut. Top with pure maple syrup and fresh fruit, or for more protein, opt for peanut or almond butter with a sprinkle of chia seeds instead.

Serves 1

Ingredients

1 scoop pea protein isolate

1 medium ripe banana, mashed

1/2 tsp. pure vanilla extract

1/2 tsp. cinnamon

1/3 cup buckwheat flour

1 heaping Tbsp. coconut flour

1 1/2 tsp. baking powder

1 Tbsp. chia seeds

1/2 cup unsweetened almond milk

Nutrition Facts (Per Serving)

Calories: 288

Protein: 19 grams

Carbs: 40 grams

Fat: 7 grams

 

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Protein Quiche Crust

Protein Quiche Crust Picture courtesy of Bodybuilding.com

Quiche can be a great source of protein because it’s mostly eggs, but often in the name of health home cooks will forego the crust altogether. Then it’s like a frittata with a custardy texture.

But quiche isn’t quite as satisfying without the crust because then you can’t pretend it’s breakfast pie. Next time, start with this protein crust and add your favorite quiche filling.

Serves 4

Ingredients

1/2 cup unflavored pea protein powder

1/4 cup ground almonds

1/2 cup egg whites

Seasoning to taste

Nutrition Facts (Per Serving)

Calories: 111

Protein: 17 grams

Carbs: 2 grams

Fat: 4 grams

 

GET THE RECIPE 

 

 

Blackberry Yogurt Parfait

high protein parfait recipe Picture courtesy of BuzzFeed

Eating flavored yogurt for breakfast is the equivalent of having sugary cereal rather than healthy granola. Pick up a few more ingredients at the grocery store, and you can make a fruit yogurt parfait instead.

It only takes a couple minutes to chop a handful of blackberries and almonds. Then layer it with the yogurt and flax seeds, grab a spoon, and dig in.

Serves 1

Ingredients

1 cup nonfat plain Greek yogurt

1/2 cup blackberries, roughly chopped

2 Tbsp. raw almonds, roughly chopped

2 Tbsp. ground flaxseeds

Nutrition Facts (Per Serving)

Calories: 294

Protein: 28 grams

Carbs: 23 grams

Fat: 11 grams

 

GET THE RECIPE 

 

 

Bean, Kale & Egg Stew

high protein egg stew Picture courtesy of Food Network

Regardless of what time of day it is, you’ll be glad to have this comforting dish. And it can be ready in about a half hour.

First, the base of the soup comes together with onions, beans, chicken broth, ands oy sauce. Then add the kale to wilt. While that mixture simmers, turn your attention to the eggs. Once they’re ready, remove from heat, and serve together once the bean stew has thickened.

Serves 4

Ingredients

2 Tbsp. extra-virgin olive oil

1/2 small red onion, chopped

2 cans (15 oz. each) kidney or pinto beans

1 1/2 cups low-sodium chicken broth

2 tsp. low-sodium soy sauce

Salt and freshly ground black pepper to taste

1 bunch kale (about 10 cups), stems removed and leaves torn

4 large eggs

4 slices whole-grain bread

2 oz. sharp cheddar, grated

Hot sauce for serving

Nutrition Facts (Per Serving)

Calories: 521

Protein: 30 grams

Carbs: 63 grams

Fat: 18 grams

 

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Tex Mex Egg White Scramble

high protein breakfast recipe Picture courtesy of Boys Ahoy

Next time you’re about to make scrambled eggs, take a quick peek in your pantry to see what else like canned beans and tomatoes can be added to the mix. This Tex Mex scramble is good to eat on its own, or it can be served with tortillas for breakfast tacos or burritos.

Either way, you’ll get a great dose of nutrition from the mixture of egg whites and eggs, plus black beans and avocado.

Serves 2

Ingredients

6 egg whites

3 large eggs

1 Tbsp. milk

3 Tbsp. chopped white onion

1 tsp. minced garlic

1 can (14.5 oz.) black beans, drained and rinsed

1 package (3 Tbsp.) spicy taco seasoning

Salt and freshly ground black pepper to taste

1/4 cup (1 oz.) shredded cheese

1/2 avocado, pitted and sliced

1 Tbsp. extra-virgin olive oil

Nutrition Facts (Per Serving)

Calories: 596

Protein: 37 grams

Carbs: 47 grams

Fat: 31 grams

 

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Black Bean Chili with Butternut Squash

high protein chili recipe Picture courtesy of Bon Appetit

Chili doesn’t need to have ground meat to make it an excellent source of protein. This vegetarian chili is still plenty filling with a mix of black beans, butternut squash, and bulgur.

Made from several types of whole wheat, bulgur is already partially cooked so that it makes quick addition to any soup or stew. One cup of bulgur has over 15 grams of protein and 25 grams of fiber.

Serves 10

Ingredients

1 1/2 Tbsp. extra-virgin olive oil

2 onions, chopped

8 cloves garlic, minced

2 1/2 Tbsp. chili powder

1 Tbsp. ground coriander

1 cans (14.5 oz. each) fire-roasted tomatoes

1 lb. dried black beans, rinsed

2 chipotle chiles in adobo, minced

2 tsp. dried oregano

Coarse salt to taste

2 1/2 lb. butternut squash (about 3 cups), peeled, seeded, and cubed

1/2 cup quick-cooking bulgur

Nutrition Facts (Per Serving)

Calories: 230

Protein: 31 grams

Carbs: 44 grams

Fat: 12 grams

 

GET THE RECIPE 

 

 

Protein Breakfast Pizza

high protein breakfast pizza Picture courtesy of Muscle and Strength

This breakfast pizza has an egg crust, which has a bit of grated zucchini and coconut flour to make it a thicker, more substantial base – not like a thin, floppy omelette.

But basically making an omelette in a skillet is how you start. But instead of folding it when the edges start to turn golden brown, plate it up, top with sauce, and sprinkle cheese on top.

Serves 1

Ingredients

1 large egg

5 egg whites

1 Tbsp. coconut flour

1/4 cup grated zucchini

Italian seasoning mix to taste

1/3 cup low-sodium pasta sauce

2 tsp. grated Parmesan

Nutrition Facts (Per Serving)

Calories: 238

Protein: 30 grams

Carbs: 11 grams

Fat: 9 grams

 

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Chewy Superfood Hemp Protein Bar

high-protein-recipe Picture & recipe courtesy of Nutrition Stripped

Only 4 grams of sugar with 10 superfoods? These healthy bars may have more fat than protein, but they pack in a ton of nutrients for a snack or meal replacement that nobody can resist.

The recipe calls for chocolate protein powder, but if you use unflavored hemp, just add more cocoa powder. It’s also easy to swap out the dried mulberries for other fruit, or walnuts for another type of nut.

Serves 12

Ingredients

1 1/2 cup hemp protein powder, chocolate (or unflavored + extra cocoa powder)

1/2 cup hemp hearts, shelled

1/2 cup cocoa powder

1/2 cup walnuts, ground into coarse flour

1/2 cup pumpkin seeds, whole

1/4 cup chia seeds, ground

1/4 cup dried mulberries

2 Tbsp. cacao nibs (optional)

2 Tbsp. spirulina powder

1/4 tsp. pink Himalayan sea salt

Dash of ground cinnamon

1 1/2 – 2 cups dates (about 20 pitted)

1/2 cup dried tart cherries

5 Tbsp. coconut oil, melted

1 heaping Tbsp. almond butter

1 tsp. pure vanilla extract

1/2 cup water (start with 1/4 cup and add gradually)

Nutrition Facts (Per Serving)

Calories: 320

Protein: 14 grams

Carbs: 26 grams

Fat: 20 grams

 

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Protein-Packed Veggie Soup

protein-recipes-tasty Picture courtesy of Thrifty Below

Sometimes soup gets a bad rap for being low in protein, but that doesn’t have to be the case. Stews are often loaded with protein in the form of tender meat, but vegetarian soups can be high in protein too.

This one has a bunch of ingredients known for quality protein: quinoa, mushrooms, chickpeas, and spinach. Egg noodles and a garnish of Parmesan seal the deal.

Serves 8

Ingredients

2 Tbsp. grapeseed oil

1 large yellow onion, diced

1 cup uncooked quinoa

2 carrots, peeled and sliced

6 cups vegetable stock

8 oz. mushrooms, sliced

1 can (15 oz.) garbanzo beans

1 cup baby spinach, sliced

1 cup cherry tomatoes, halved

2 cups egg noodles

2 lemons + wedges for garnish

1 oz. Parmesan cheese, grated

Handful of fresh parsley (optional garnish)

Nutrition Facts (Per Serving)

Calories: 403

Protein: 18 grams

Carbs: 63 grams

Fat: 10 grams

 

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Black Bean & Lentil Salad

high protein lentil salad recipe Picture courtesy of The Garden Grazer

Legumes are a staple of the vegetarian diet, and it’s no wonder why. They’re some of the best plant-based proteins available.

All legumes including peanuts and peas are great sources of protein, but the two best make up the bulk of this salad. Both black beans and lentils have over 15 grams of protein per cup.

Serves 6

Ingredients

Salad:

2 cup dry lentils

1 can (15 oz.) black beans, drained and rinsed

1 red bell pepper

1/2 small red onion

1 Roma tomato

Large bunch of fresh cilantro, stems removed

Dressing:

Juice of 1 lime

2 Tbsp. extra-virgin olive oil

1 tsp. Dijon mustard

1–2 cloves garlic, minced

1 tsp. ground cumin

1/2 tsp. dried oregano

1/8 tsp. salt

Nutrition Facts (Per Serving)

Calories: 337

Protein: 21 grams

Carbs: 52 grams

Fat: 6 grams

 

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Mexican Fried Cauliflower

high protein cauliflower recipe Picture courtesy of Chef in Training

For a veggie side dish, this sure does pack a lot of protein.

That’s because the cauliflower is coated in egg whites before going into the frying pan. Once they start to turn golden brown, add tomato sauce, onions, and seasoning. Place a lid on the pan, and leave to cook for a half hour.

This is a great dish to serve as part of a big assortment, or double the portions for a filling vegetarian dinner served with a simple side like rice or quinoa.

Serves 4

Ingredients

1 large head cauliflower

8 egg whites

Oil for frying

1 can (16 oz.) tomato sauce

Salt and freshly ground black pepper to taste

1 tsp. dried oregano

1 large onion

4 Tbsp. vinegar (or more to taste)

Nutrition Facts (Per Serving)

Calories: 178

Protein: 13 grams

Carbs: 22 grams

Fat: 6 grams

 

GET THE RECIPE

 

 

Protein-Packed Mashed Potatoes & Gravy

high protein mashed potatoes and gravy Picture courtesy of Eat within Your Means

Mashed potatoes don’t have to be the side dish; they can be the main course.

These mashed potatoes are fluffy and delicious, but they’re also hiding a secret. Nutrition isn’t just added in the tasty mushroom gravy on top – there’s also tofu whipped into the potatoes. That means while these mashed potatoes satisfy comfort food cravings, they also deliver double the protein.

Serves 6

Ingredients

Protein Potatoes:

3 lbs. potatoes, cut into chunks

1 head cauliflower, broken into florets

1 package (12 oz.) silken tofu

1 head garlic, roasted

1 1/2 Tbsp. nutritional yeast (optional)

1/2 cup raw cashews

Salt and freshly ground black pepper to taste

Mushroom Gravy:

1/4 cup all-purpose flour

4 Tbsp. grapeseed oil

3 cups vegetable broth

2 Tbsp. white miso paste

2 tsp. soy sauce

3/4 tsp. browning and seasoning sauce (or more soy sauce to taste)

1/4 tsp. onion powder

1/4 tsp. freshly ground black pepper

8 oz. crimini or button mushrooms, sliced

Nutrition Facts (Per Serving)

Calories: 430

Protein: 17 grams

Carbs: 54 grams

Fat: 17 grams

 

GET THE RECIPE

 

 

Roasted Chickpeas

high protein roasted chickpeas Picture courtesy of Steamy Kitchen

If you need a crunchy snack to replace potato chips, consider making these roasted chickpeas. It couldn’t be easier – there’s nothing to even slice or dice.

Rinse the garbanzo beans, and pat dry. Drizzle with a little oil, and then roast them in the oven until they turn golden brown. The only finishing touch they need is a little salt or other seasoning sprinkled on.

Serves 2

Ingredients

1 can (15 oz.) garbanzo beans

1 1/2 Tbsp. extra-virgin olive oil

Salt and other seasonings to taste

Nutrition Facts (Per Serving)

Calories: 29

Protein: 11 grams

Carbs: 34 grams

Fat: 14 grams

 

GET THE RECIPE 

 

 

Green Peas & Edamame Smashed with Mint

tasty-protein-recipes Picture & recipe courtesy of Mandy Eats

Let’s face it: there is no substitute for fluffy, buttery mashed potatoes. But these smashed peas are a close second!

Not only does the dish taste great, it’s packed full of micronutrients and make a great side dish for chicken breast or other lean meat.

Serves 6

Ingredients

20 oz. frozen sweet peas

16 oz. frozen shelled edamame

Kosher salt to taste

Freshly cracked black pepper

Juice of 1 lemon

1/2 tsp. garlic powder

1 scallion, sliced into rings

5–6 fresh mint leaves, chopped

1/4 cup extra virgin olive oil

Nutrition Facts (Per Serving)

Calories: 273

Protein: 19 grams

Carbs: 25 grams

Fat: 12 grams

 

GET THE RECIPE

 

 

What did you think of these high-protein recipes? Have anything else to share? Let me know in the comments below!

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  • weekari

    These recipes do look great BUT the only one that doesn’t contain protein powders is the pea dip which has twice as many carbs as protein which I’d call a high carb snack. Eating this would be a nightmare to fit into my 110g carb allowance! I find to keep to my macros I have to eat shakes and lean meat but would love some wholefood high protein recipes that aren’t based on powders and meats. Do they exist?

    • Zach

      hopefully I’m not breaking any rules with this forum, however checkout http://greatist.com/health/complete-vegetarian-proteins. They have lots of recipes WITHOUT protein powder. I get most of my recipes from Mike’s site and the one I posted. Hope this helps you.

      • Michael Matthews

        Thanks for sharing!

    • Michael Matthews

      I understand!

      Unfortunately almost all high-protein plant foods come with quite a bit of carb and fat.

  • Erik Sandoval

    Great article, Mike! I’m wondering, though, how I would be able to create high-protein meals/snacks without protein powder. Unfortunately, my financial condition does not allow me to spend on supplements, so I have been sticking with chicken and non-fat plain greek yogurt as my major protein sources. My macros are P:225 C:200 F:35 and I struggle with varying my protein sources and still successfully maintaining either my carbs or fats below their limits (mainly fats). I wouldn’t be able to use the items you listed here (though they look great!) since the protein to fat ratio would easily put me over my fat macros. Should I just push through my cut with the proteins I mentioned, or do you know of any other protein sources I could incorporate?

    • Michael Matthews

      It’s tough as you know because basically all plant products with protein also come with a lot of carbs and fat.

      Meat, fish, eggs, and dairy are going to be your winners, and look for deals on good protein like ON Gold Standard.

  • Hey Mike I was readind Bigger Leaner Stronger and you’re so right, explaining the meaning of the words is very important! That truly is the biggest obstacle people face. If they understood the meaning of the words they wouldn’t be so easily fooled and could actually make they’re own choices.

    Great job on the book! (Go get the book people!)

    • Michael Matthews

      Thank you! I totally agree!

  • Raza

    I work in IT and am at a desk all day. My GO-TO protein source only takes 3 ingredients: Greek yogurt, chocolate covered almonds, frozen blueberries.

    You can get them all from Costco and stash them in the fridge at work. One serving has 25g protein, 12g fat, 16g carbs and about 6g fiber.

    I eat it twice a day. Best thing is that it kills my sugar cravings and keeps me away from the brownies, cake, cookies, etc. people bring in the office.

    Now if I could only keep people from eating my almonds when I’m not there…

    • Michael Matthews

      Yup that’s perfect. Gotta love Greek yogurt. 🙂

    • Denna Engel

      That’s a great idea! I like the sound of chocolate covered almonds 🙂

  • Michael Matthews

    Thanks for stopping by and checking out my article! I hope you enjoyed it.

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  • Stewart

    I’m allergy to almonds (actually all nuts) but not coconut. So for your Lemon Blueberry Coffee Cake what other flour can I use as a subsititute for almond?

    • Michael Matthews

      Personally I would go with something wheat-based but if that’s not your cup of tea, more coconut flour should work.

  • TD

    These all look so delicious. Definitely will be making that omelette soon.

  • What are your thoughts on Quorn (known as mycoprotein)? Is it a viable substitute for muscle building.

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