By: Chris Gates
If you want to build muscle on a vegan diet, you’ve come to the right place.
In this article, I’m going to break down my top foods that will help you maximize your results in the gym.
New research is confirming that a vegan diet is a viable dietary choice for building muscle. You should definitely check out my article on how to build muscle on a vegan diet to learn more about how to structure your training and nutrition appropriately to pack on muscle!
This article builds on that research, so let’s dive into seven vegan foods that are great for muscle gain!
No. 1: Quinoa
I’m starting with quinoa not necessarily because it’s the highest in protein, or because it’s the most optimal for building muscle. Rather, it’s probably the most versatile on this list and can be prepared a ton of different ways and paired with a ton of different foods.
I see it being similar to rice in regards to the ways you can eat it and the foods you can pair it with. But on a vegan diet, you can view quinoa as one of your primary protein sources. A cup of quinoa has about 8 grams of protein, and that protein has a pretty complete breakdown of amino acids needed to build muscle.
No. 2: Oats
Oats are another versatile food that is extremely nutrient dense. As a carb source that is high in fiber, oats also provide a high amount of protein per serving.
One hundred grams of raw oats (3.5 ounces) is going to get you somewhere in the range of 15-20 grams of protein per serving. That’s a much higher amount of protein than you’ll get with other carb sources.
You can eat them with your breakfast, include them as a snack throughout the day, or even mix them into other foods or baked goods that you prepare.
No. 3: Beans
Beans, beans… the magical protein source! Beans (back, pinto, kidney, etc.) are high in protein per serving and also are very nutrient dense. There are a ton of potential health benefits to including beans in your diet, as some research has found them to assist with weight loss, promote heart health, fight against diabetes, and more.
But as a protein source, beans are going to get you somewhere between 7-10 grams of protein for every 100 grams that you eat.
No. 4: Chickpeas
Chickpeas are a super tasty option that once again are nutrient dense and have strong correlations to better health. They’re another great option to add some protein to your vegan or plant-based diet as well!
A half cup of cooked chickpeas will get you around 8-10 grams of protein. You can boil or bake them and have them as a snack, or plug them into a salad as a tasty topping!
No. 5: Lentils
Lentils are one of the highest-protein options you can choose from, which is why they made this list! One cup will get you in the range of 15-20 grams per serving.
Lentils are pretty darn versatile, too. They can be easily included in soups, stews, salads, and more!
No. 6: Whole wheat pasta
While it’s not as high in protein as quinoa or lentils, whole wheat pasta is another viable option for protein for vegan dieters. On average, one cup will get you around 7-10 grams of protein per serving.
As I’m sure you know, whole wheat pasta can be prepared in a variety of different ways just like other forms of pasta. So this is a great option to add variety to your diet while still getting that protein in!
No. 7: Plant-based protein powders
Protein powders are last on my list, because they’re not a food. And protein powder shouldn’t be the top option for anybody trying to eat a high-protein diet (the majority of your protein should come from actual food sources).
But with that said, protein powder can be an extremely helpful way to boost your daily protein while on a vegan/plant-based diet. Many plant-based sources of protein come with a lot of additional carbohydrates and/or fats, so it can get tricky trying to manage your total calorie intake with your goals.
Vegan protein powders allow you to get a high dose of protein for a low amount of calories, and I’d highly recommend you give one a shot if you struggle to get adequate protein in on a daily basis.
—
Thanks for reading! I hope you enjoyed this article and found it helpful.
If you’re interested in building muscle and getting in better shape, and want some coaching to help guide you through the process with a customized training and nutrition plan, check out my coaching page to learn more about online personal training! If you’d like to discuss your goals and what type of program we can build for you, fill out my coaching application form and I’ll reach out to you!
CGF