To gain muscle mass, you need lots of calories, and at least 35% of it to be protein. For a vegetarian, major natural sources of protein are beans (including so

To gain muscle mass, you need lots of calories, and at least 35% of it to be protein. For a vegetarian, major natural sources of protein are beans (including soy) and dairy. Ofcourse, those also happen to be full of calories, so instead, I would recommend whey protein powder to support your usual diet. I personally find protein shakes gross, so here's a breakfast that works for me: 1) 1 part 0% fat greek yogurt, 1 part water (stir) 2) 1 scoop of whey protein powder 3) some sunflower seeds, oats and raisins For a protein fix after a work-out, replace step 3 with some fresh fruit like strawberries or blueberries. Also, switching from 3 meals a day to 6 or 7 smaller meals a day works miracles, but it might take some effort to accommodate such a switch. Preparing meals in advance goes a long way.