You don’t need to eat meat to build muscle and get strong.
Follow these 9 simple suggestions to increase your muscle protein synthesis and build lean body mass on a vegetarian diet
Figure out your protein needs! Everyday athletes need more protein than the average person
Eat different types of meatless protein throughout the day.
Plan your meals to make sure they include enough protein.
Eat complementary proteins
Don't be afraid of carbohydrates
Vary your workouts