Can I Build Muscle Eating Lentils? A Comprehensive Guide

December 1, 2025 •

3 min read

According to research published in the Journal of the International Society of Sports Nutrition, consuming a diverse range of plant proteins can be just as effective as animal proteins for increasing lean muscle mass. So, can I build muscle eating lentils? The answer is a resounding yes, especially when paired strategically with other complementary foods.

Quick Summary

This guide explains how lentils, a high-protein and nutrient-dense legume, can be successfully incorporated into a diet for building muscle. It covers their nutritional profile, the concept of complete proteins through smart food pairing, and practical meal ideas.

Key Points

High-Quality Protein: Lentils are a rich source of plant-based protein, providing around 18g per cooked cup, essential for muscle repair and growth.
Complementary Proteins: Lentils are an incomplete protein but can be combined with grains like rice to form a complete protein source containing all essential amino acids.
Sustainable Energy: The complex carbohydrates and fiber in lentils offer a slow-release energy source, fueling longer and more effective workouts.
Rich in Micronutrients: Beyond macros, lentils contain important minerals like iron, potassium, and magnesium, which are vital for muscle function and recovery.
Versatile and Affordable: Lentils are an inexpensive and versatile food, easily incorporated into diverse recipes like salads, curries, and wraps, making muscle-building accessible.

The Nutritional Powerhouse for Muscle Growth

Lentils are a nutritional powerhouse, packed with protein, fiber, and essential micronutrients that are crucial for muscle development and overall health. A single cooked cup of lentils typically provides around 18 grams of protein, making them an excellent plant-based alternative for individuals looking to increase their daily protein intake. Beyond protein, their rich composition of complex carbohydrates, iron, and B vitamins makes them an integral component of an effective muscle-building diet.

Protein Content and Amino Acids

While they are high in protein, lentils are not a 'complete protein' on their own. This means they do not contain all nine essential amino acids in sufficient quantities, specifically being low in methionine and cysteine. However, this is easily remedied through dietary pairing, a concept known as complementary proteins. When eaten with grains like rice, which contain higher levels of methionine, the two foods form a complete protein, providing the full spectrum of essential amino acids needed for muscle repair and synthesis.

Slow-Burning Energy Source

For athletes and bodybuilders, the complex carbohydrates in lentils are a significant benefit. These carbohydrates provide a steady, slow-releasing source of energy, which is essential for fueling intense, long-duration workouts and preventing energy crashes. This sustained energy helps improve endurance and performance during resistance training, providing the necessary fuel to drive muscle growth.

The Complete Protein Puzzle: Pairing for Optimal Gains

Achieving a complete amino acid profile is crucial for muscle repair and growth, especially for those on a plant-based diet. Fortunately, you don't need to combine complementary proteins in the same meal, but ensuring you get them throughout the day is key. The simplest strategy is to pair lentils with grains. For example, a bowl of lentil dal with rice is a time-tested meal that delivers all nine essential amino acids.

Comparing Lentils to Other Protein Sources


Protein Source	Protein per 100g (Cooked)	Amino Acid Profile	Fat Content	Cost-Effectiveness
Lentils (Cooked)	~9g	Incomplete (low in methionine)	Low	High
Chicken Breast	~27g	Complete	Low	Moderate
Tofu	~17g	Complete	Low	High
Beef	Varies	Complete	Variable	High
Peanuts	~26g (Dry)	Incomplete (low in lysine)	High	Moderate

How to Incorporate Lentils into Your Muscle-Building Diet

Incorporating lentils into your daily meals is simple and versatile. Here are several effective ways to boost your protein intake:

Lentil Wraps: Create high-protein wraps by blending soaked red lentils with water and cooking the batter on a skillet, similar to an Indian dosa. Fill with vegetables and hummus for a complete meal.
Hearty Salads: Add cooked and cooled green or brown lentils to your salads. They hold their shape well and provide a boost of protein, fiber, and iron.
Lentil Bolognese: Use lentils as a meat substitute in bolognese or other pasta sauces. Combine with whole-grain pasta for a delicious and complete protein dish.
Curries and Soups: Lentil curries and soups are a staple in many cuisines. Pair them with rice for a nutritionally complete meal and add plenty of vegetables for extra vitamins and minerals.
Lentil Chili: Replace ground beef with brown lentils in your favorite chili recipe for a high-protein, high-fiber, and low-fat version that supports muscle growth.

A Sample Day of Eating for Muscle with Lentils

Breakfast: A protein shake made with plant-based protein powder, fruit, and a handful of hemp seeds. Lunch: A large lentil salad with green lentils, mixed greens, bell peppers, and a sprinkle of pumpkin seeds. Dinner: Lentil dal served with brown rice. For extra flavor and nutrients, add a side of spinach, which is also rich in iron. Snacks: Hummus (made from chickpeas, another legume) with whole-grain pita bread or carrots.

Conclusion: Lentils as a Staple for Strength

In conclusion, lentils are not only a viable, but an excellent option for building muscle. Their high protein content, coupled with a rich supply of complex carbohydrates, fiber, and essential minerals, makes them a powerful ally for anyone on a fitness journey, whether plant-based or not. The key to success lies in smart dietary planning, ensuring you pair them with complementary foods to create a complete amino acid profile throughout the day. By including a variety of lentils in your diet, you can effectively meet your protein goals, sustain energy for workouts, and support overall health, all while enjoying delicious and affordable meals. To explore more about muscle-building foods, check out this guide from Healthline Healthline's Muscle-Building Foods Guide.

Frequently Asked Questions

While all lentils are good, some, like Urad Dal (Black Gram) or Masoor Dal (Red Lentils), have slightly higher protein content per 100g. However, focusing on variety and pairing with grains is more important than choosing a specific type.

No, it is not necessary to consume a complete protein at every single meal. Your body can assemble the necessary amino acids from the various foods you eat throughout the day, as long as your diet is varied.

A single cooked cup of lentils typically provides around 18 grams of protein. The exact amount can vary slightly depending on the specific variety of lentil.

A potential consideration is that lentils are also high in carbohydrates, so portion control is important, especially when paired with other carb-rich foods like rice, to avoid excess calorie intake.

Since lentils contain non-heme iron, which is less absorbable, pair them with foods rich in vitamin C. Adding tomatoes or bell peppers to your lentil dishes can significantly increase iron absorption.

Yes, well-planned plant-based diets centered on diverse protein sources, including lentils and complementary grains, can provide all the necessary nutrients to support muscle growth, as evidenced by professional plant-based athletes.

A classic and easy example is lentil dal served with a side of brown rice. The combination of the legumes and grain provides all nine essential amino acids needed for muscle synthesis.