Can you build muscle on a vegan diet?
If you’ve ever thought about going vegan but are concerned that you cannot build muscle, you are not alone!
It is a common misconception that vegans have difficulty getting enough protein to build muscle. But there are plenty of high-protein vegan foods out there that will help your body build muscle and burn fat!
I’ve been vegan for about 15 years and recently switched to a whole-foods, plant-based way of eating about a year ago. Eating diverse sources of plants has ensured that protein was easy for me to come by. And as if that weren’t enough, since changing my lifestyle, I have gained muscle mass from strength training too!
It goes to show how easy (and beneficial!) getting all the essential nutrients can be when switching up your dietary habits.
In this blog post, I'll share some of my favorite vegan protein sources that are perfect for building muscle and burning fat.
From nuts and seeds to legumes and grains, there are plenty of delicious vegan proteins to choose from!
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Why Being Vegan is Good for Your Health
An increasing number of people are turning to a vegan diet to improve their overall health. Studies have shown that vegans have lower blood sugar levels than non-vegans. They also tend to have lower cholesterol levels.
Also, people who follow a vegan diet often have more energy. This is because they get all the necessary vitamins and minerals from their food. Following a vegan diet can reduce your risk of developing diseases like cancer and heart disease.
Related: Plant-Based Eating: The Most Effective Way to Lose Weight
Why Building Muscle Is Important for Weight Loss
The key to successful weight loss is burning more calories than you consume. Building muscle helps with this process because it increases your metabolism. So, your body burns more calories even when resting.
Benefits of Building Muscle
Besides helping with weight loss, building muscle has many other benefits!
It helps reduce stress levels and boosts confidence by making us look and feel better. Building muscle can also help protect our bones from osteoporosis as we age by strengthening them.
Finally, strong muscles can help make everyday activities easier, like carrying groceries or playing with our kids or grandkids!
How Much Protein You Need
To build muscle while on a vegan diet, it’s essential to ensure that you get enough vegan protein in your daily meals. The amount varies depending on factors such as age and gender.
How much protein your body needs also depends on your fitness goals.
Generally, if you’re trying to lose weight or build muscle, you should aim for 1.2–1.7 grams of protein per kilogram of body weight per day. If you’re focusing more on general health and maintenance, 0.8 grams per kilogram of body weight is enough.
For athletes and people who exercise regularly, protein needs vary depending on the type and intensity of physical activity.
Strength Training
Strength training and eating enough vegan protein are critical to building muscle.
While eating high-protein vegan foods will help with providing the necessary nutrients, strength training helps create a stimulus for your muscles to grow and become stronger.
When you strength train, you create microscopic tears in your muscles that need to be repaired. In the process of repairing, your muscles grow and become stronger.
Now that we’ve explored protein’s power in building muscle let's look at 13 vegan foods to help you sculpt your body and incinerate fat.
13 High Protein Vegan Foods for Muscle Building and Weight Loss
1. Tofu
Tofu is a versatile vegan protein source used in many different recipes.
Tofu has several essential minerals like calcium, iron, magnesium, and B vitamins like folate. It contains all nine essential amino acids, making it a complete protein.
You can use tofu in stir-fries, soups, salads, and main dishes like vegan burgers or tacos!
2. Beans
Beans are a great vegan source of protein, fiber, and other essential vitamins and minerals.
They contain B vitamins such as folate, thiamine, riboflavin, and niacin. They also contain calcium, iron, magnesium, and potassium.
Beans, from black beans to chickpeas, come in wide varieties and can increase the protein content in various recipes.
3. Legumes
Legumes are a vegan superfood packed with protein, fiber, vitamins, and minerals.
They come in wide varieties, including beans, peas, and lentils. Legumes are an excellent source of plant-based protein—one cup of cooked lentils contains 18 grams of protein!
Legumes also provide plenty of fiber which helps keep your digestive system healthy and helps you feel full for longer. Legumes contain vitamins and minerals like calcium, potassium, zinc, magnesium, folic acid, and vitamin B6.
You can use legumes in various dishes, from soups and stews to salads to tacos or burritos. They’re also great for making veggie burgers and as a meat substitute in dishes such as chili.
They are an easy and affordable way to add plant-based protein to your meals. Add cooked lentils to salads or stir-fries.
You can also blend chickpeas to make hummus, or you can make black bean burgers!
4. Nuts
Nuts are a great source of plant-based protein, healthy fats, and various vitamins and minerals.
They contain essential amino acids like lysine, which helps tissue growth and repair. Nuts are also packed with essential nutrients like magnesium, copper, zinc, selenium, and vitamin E.
They also contain fiber to help keep you full and satisfied.
You can eat nuts on their own as a snack, added to salads or stir-fries, or blended into nut butter. You can also sprinkle them over oatmeal or yogurt bowls.
You can use nuts in baking recipes like vegan cookies and muffins. You can even turn them into nut milk for smoothies!
Nuts are an easy way to get more protein and essential nutrients into your vegan diet.
For a healthy and delicious treat, try snacking on almonds, walnuts, cashews, or peanuts.
Related: Vegan Cashew Queso Recipe
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5. Seeds
Seeds are a great way to add protein, fiber, vitamins, and minerals to a vegan diet.
They’re packed with essential amino acids like lysine and various B vitamins like thiamine, riboflavin, and niacin.
Seeds also contain essential fatty acids like omega-3s, which help support healthy skin, hair, and nails and a robust immune system.
Seeds can amp up the nutritional content of meals. Try sprinkling chia or sunflower seeds on salads or oatmeal bowls for added crunch.
Ground flaxseed is also a great egg substitute in vegan baking recipes. Hemp seeds are a great source of plant-based protein.
You can add them to smoothies or mixed into yogurt or oatmeal.
Try using pumpkin, sesame, or poppy seeds to add texture and flavor to dishes like stir-fries, salads, soups, or grain bowls!
With so many different types of seeds, you’re sure to find one you love!
6. Leafy Greens
Leafy greens are a fantastic addition to any vegan diet. Not only are they packed with essential vitamins, minerals, and fiber, but they’re also low in calories.
Leafy greens contain various essential nutrients like vitamins A, C, K, B6, and folate, as well as calcium, potassium, and iron.
Try adding leafy greens to smoothies or blend them into soups.
You can also cook them into stir-fries and grain bowls. They’re also an excellent addition to salads for a nutritious lunch or dinner.
Try chopping up kale and adding it to your favorite dishes like burritos, tacos, or sandwiches.
Leafy greens are a great way to get extra vitamins and minerals into your vegan diet.
Experiment with different greens like spinach, collard greens, or Swiss chard to find one you love!
Related: Best Green Smoothie Recipe
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7. Soy Milk
Soy milk is a popular plant-based alternative to cow's milk.
It contains essential nutrients like calcium, potassium, zinc, magnesium, folic acid, and vitamin B6.
You can use soy milk in smoothies and pour it over cereal or oatmeal bowls. You can also mix it into yogurt or nut butter for added creaminess.
You can also use soy milk to make vegan versions of popular dairy products like ice cream, cheese, and yogurt.
It’s also an excellent addition to baking recipes for added moisture and protein.
Use unsweetened soy milk varieties for added health benefits and fewer calories. With so many different uses, soy milk is an excellent addition to any vegan diet!
Related: Vegan Chocolate Smoothie Recipe
8. Cruciferous Vegetables
Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are a great addition to any vegan diet.
They contain essential vitamins, minerals, and phytonutrients that can help support the immune system and protect against diseases like cancer.
Cruciferous vegetables are high in fiber, which helps keep you feeling full and can help with weight loss.
Cook cruciferous vegetables or eat them raw in salads, sandwiches, or wraps. They’re also a great addition to soups, stews, and casseroles.
Try roasting them for added flavor and texture or adding them to smoothies for an extra nutrient boost.
Cruciferous vegetables make it easy to get more vitamins and minerals into your vegan diet!
With so many different vegetables, you’re sure to find one you love!
9. Quinoa
Quinoa is a powerhouse superfood that’s packed with protein, fiber, vitamins, and minerals.
Quinoa is also high in essential amino acids like lysine, which help to support muscle growth and repair.
It contains B vitamins, zinc, magnesium, and iron, which help support the immune system.
Quinoa is also a great source of soluble fiber, making you feel fuller longer. It can also help keep cholesterol levels in check.
Quinoa is versatile. Use it in breakfast bowls, salads, soups, stews, stir-fries, and much more.
You can cook it in a rice cooker or stovetop for a quick meal.
Quinoa is also great as a side dish or served as the main course with added vegetables, nuts, and seeds.
Try adding it to your favorite dishes for a nutritious and delicious twist!
10. Tempeh
Tempeh is a soy-based vegan food that’s packed with plant-based protein.
It also contains essential vitamins and minerals like calcium, magnesium, zinc, and iron.
Tempeh is high in dietary fiber, which helps to keep you feeling full. It can also help regulate cholesterol levels.
You can use it in many different dishes. You can marinate, bake or grill tempeh for a tasty plant-based meal.
Tempeh is an excellent addition to stir-fries, salads, sandwiches, tacos, or wraps.
You can also crumble it into soups and chili for added texture and flavor.
Tempeh is an excellent addition to any vegan diet for protein and nutrition!
11. Seitan
Seitan is a vegan-friendly alternative to meat made from wheat gluten.
It’s packed with plant-based protein and essential vitamins and minerals like iron, zinc, magnesium, and folate.
You can marinate, bake, or grill seitan for a delicious plant-based meal.
Seitan is an excellent addition to stir-fries, salads, sandwiches, tacos, or wraps.
You can also add it to soups and chili for added texture and flavor.
Try adding seitan to your favorite recipes for a nutritious and flavorful twist!
12. Nutritional Yeast
Nutritional yeast contains essential vitamins and minerals.
It contains B vitamins like thiamin, riboflavin, niacin, and folate, which help to support the immune system and metabolism.
You can use nutritional yeast in many different dishes.
It adds a cheesy, nutty flavor to vegan dishes like mac and cheese, casseroles, soups, salads, pasta dishes, and more.
You can add it to popcorn for a savory, cheesy flavor.
Nutritional yeast is an excellent addition to any vegan diet for added vitamins, minerals, and taste!
Related: Vegan Parmesan Cheese Recipe
13. Oats
Oats are whole grain. They contain essential vitamins, minerals, and fiber.
Oats contain B vitamins like thiamin, riboflavin, niacin, and folate, which help to support the immune system and metabolism.
They are also high in insoluble fiber, which helps keep you feeling full for longer. Oats can help keep cholesterol levels in check, too.
You can cook oats with plant-based milk or water for hot oatmeal.
You can also make overnight oats, oatmeal cookies, granola bars, smoothie bowls, pancakes, and more.
Try adding oats to your favorite recipes for a nutritious, delicious twist!
Related: Easy Overnight Oats
Conclusion
Building muscle is achievable by following a vegan lifestyle!
By incorporating plenty of high-protein vegan foods into your daily meals, you can ensure that your body gets all the nutrients it needs to build lean muscle mass while still achieving sustainable weight loss results over time!
With the right combination of plant-based proteins, vegan alternatives, and whole grains like oats, you can achieve your fitness goals in no time.
So don’t be afraid to try veganism – you might surprise yourself with all the delicious options available!
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