Maintaining a healthy lifestyle on a plant-based diet isn’t too hard once research is done and groceries are bought, but gaining and keeping muscle can prove to be a difficult task for some. But it definitely doesn’t have to be.

Don’t worry about figuring out the numbers by yourself, the USDA has a great nutrition calculator  where you can calculate daily nutrient recommendations for your weight. Plus, you have us! There are a few foods you can add to your diet and meals that will make muscle building as a vegan, easy as pie! Or should we say…easy as protein pancakes! Check out these 15 recipes from our Food Monster App and get building!


1. Zucchini and Edamame Miso SoupZucchini and Edamame Miso Soup

One of the healthiest unprocessed protein you can eat is edamame. Edamame is the soy plants seed, which you’ll find still in the pod or shelled. Eat it in this Zucchini and Edamame Miso Soup.

2. Cilantro Edamame BurgerCilantro Edamame Burger

This Cilantro Edamame Burger is another great way to incorporate edamame. Serve in a lettuce wrap or on burger buns with your favorite toppings.

3. Edamame Seaweed SaladEdamame Seaweed Salad

We had to include another recipe, because this Edamame Seaweed Salad is just another great lunch you can eat for muscle building.

4. Sesame TofuSesame Tofu

Tempehs’ a great option for minimally processed protein. It’s made of whole cooked, fermented soybeans and then pressed into a block. Tempeh is extremely easy to use when cooking, just think of it like tofu! This Sesame Tofu tastes just like Chinese takeout!


5. General Tso’s TofuGeneral Tso’s Tofu

This General Tso’s Tofu is crispy and flavorful, the sauce is not too sweet and not too spicy, just thick and rich, the way we all remember it.

6. One-Pan Cheesy Mexican QuinoaOne-Pan Cheesy Mexican Quinoa

Quinoa looks a lot like rice, and many cook quinoa like any other grain. However, quinoa is actually a seed! It’s also a complete protein. Try some in this One-Pan Cheesy Mexican Quinoa, filled with quinoa, black beans, and chickpeas.


7. Bright Beet Salad With Quinoa In a Citrus VinaigretteBright Beet Salad With Quinoa In a Citrus Vinaigrette

This pretty Bright Beet Salad With Quinoa In a Citrus Vinaigrette will keep you full and pack your body with nutrients. Red beets are shredded, then tossed in a citrusy vinaigrette along with creamy chunks of avocado, carrots, edamame, hearty quinoa, and toasty pumpkin seeds.

8. Butternut Squash Quinoa Pattiesbutternut-squash-quinoa-patties

Another way to enjoy quinoa, is in this Butternut Squash Quinoa Patties. These patties are filling, crunchy and packed with lots of flavor!


9. Chia Strawberry SmoothieChia Strawberry Smoothie

Seeds, including flaxchia, sesame, and sunflower, are packed with protein and “good” fats. This Chia Strawberry Smoothie gives you omega 3 & 6 fatty acids. It’s full with calcium, potassium, antioxidants, and proteins. And it tastes so good!

10. Lemon Coconut Granola With CashewsLemon Coconut Granola With Cashews

Another way to add chia seeds into your diet is in this Lemon Coconut Granola With Cashews. Add them to your yogurt or eat them as you please!

11. Chia Ginger FrescaChia Ginger Fresca

For a fresh drink, this Chia Ginger Fresca is perfect, especially during the summertime. It has nausea-busting properties from the ginger and lemon, lots of immune-boosting vitamin C and tons of digestion-enhancing fibre from the chia seeds.

12. Kidney Bean and Lentil CurryKidney Bean and Lentil Curry

The combination of beans and rice make for a great complete protein and the options are endless with this combination. This Kidney Bean and Lentil Curry will quickly become your favorite dinner.

13. Hearty 15-Bean and Vegetable SoupHearty 15-Bean and Vegetable Soup

For something a bit warmer, try this Hearty 15-Bean and Vegetable Soup. Swiss chard, white mushrooms, and fresh tomato balanced the beans with hearty vegetable flavor.

14. Mushroom, Beet, and Black Bean BurgerMushroom, Beet, and Black Bean Burger

This tasty Mushroom, Beet, and Black Bean Burger is just as good as it looks. Not to mention, mushrooms and roasted beets provide you with that fantastic fifth taste: umami.


15. Breakfast Sandwich With Tofu Egg and Tempeh SausageBreakfast Sandwich With Tofu Egg and Tempeh Sausage

Tofu is tempeh’s more popular cousin. Its mild flavor and texture make it more versatile, which then makes it easy to add into a variety of recipes. For early mornings, try this Breakfast Sandwich With Tofu Egg and Tempeh Sausage.

We also highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

For more Vegan Food, Health, Recipe, Animal, and Life content published daily, don’t forget to subscribe to the One Green Planet Newsletter!

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