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!
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.
This Cilantro Edamame Burger is another great way to incorporate edamame. Serve in a lettuce wrap or on burger buns with your favorite toppings.
We had to include another recipe, because this Edamame Seaweed Salad is just another great lunch you can eat for muscle building.
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!
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.
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.
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.
Another way to enjoy quinoa, is in this Butternut Squash Quinoa Patties. These patties are filling, crunchy and packed with lots of flavor!
Seeds, including flax, chia, 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!
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!
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.
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.
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.
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.
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.
For more muscle building recipe ideas, check out 5 Clean Muscle-Building Foods for Athletes That Are All-Vegan and download the Food Monster App, available in both the Android and Apple store. Want a daily dose of recipe inspiration?! Follow Food Monster App on Instagram and Facebook. With more than 10,000 plant-based and allergy-friendly recipes, there is always something to curve your cravings.
Lead image source: Hearty 15-Bean and Vegetable Soup