Maintaining a healthy lifestyle on a plant-based diet is quite simple, but gaining and building muscle can challenging and seem intimidating for some. Figuring out the correct balance of proteins, carbs, and fats while navigating a plant-based diet takes some practice. However, with a little preparation and the proper knowledge, you will be building muscle in no time!

Can You Build Muscle On A Vegan Diet?

Source: PLANT BASED NEWS/YouTube

Protein is an essential macronutrient that your body needs to fuel your muscles. The good news is that getting enough protein is possible without meat, dairy, eggs, poultry, fish, or anything else derived from an animal. Plant-based sources of protein are abundant in whole foods!

Can You Get Enough Protein In Your Diet Without Animal Products?

It’s a common misconception that only animal-based products can provide the protein needed for muscle gain. There are plenty of complete sources of plant-based protein that we can eat. Get rid of the picture of a dinner dish in your mind that shows a piece of meat, veggies, and whole grains. It’s not mandatory to eat animal products to get the nutrition you need to be healthy and build muscle. You can incorporate protein throughout the day on a plant-based diet, especially in snacks, where it’s most often overlooked, without really needing a massive source at every meal.

What Vegan Foods Have The Most Protein?

Tofu

Perfect Oil-Free Baked Tofu

Source: Perfect Oil-Free Baked Tofu

This protein source’s main attractive nature is that it can be flavored however you want and adds a rich, creamy texture or chewy texture to your food, depending on if you buy firm or soft tofu. See our tasty tofu recipes to add a whopping 10 grams of protein (check labels) per cup of chopped tofu.

Lentils

Lentil Loaf

Source: Lentil Loaf

Lentils are a protein favorite of many, especially those on vegetarian and vegan diets looking to pump up the protein fast. Lentils add 9 grams of protein to your meal per half cup, along with nearly 15 grams of fiber! See our lentil recipes here for tasty ways to use these little meaty legumes!

Tempeh

Tempeh Bacon

Source: Tempeh Bacon

Tempeh is a fermented form of soy that’s high in protein, easy to digest, and rich in probiotics. A favorite among many people, it’s a meaty ingredient you should at least try. Tempeh it up with these protein-rich recipes for 12 grams per cup!

Edamame

Spicy Garlic Edamame

Source: Spicy Garlic Edamame

Filled with antioxidants and fiber, not to mention protein, edamame is the young green soybean and is so delicious! It’s filled with a nutty sweetness and packs in 8.5 grams of protein in just 1/2 cup. Add to salads, soups, burgers, soba noodles, and more. You can even snack on it raw and roast it like chickpeas for a crunchy snack.

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