Home Living Healthy Fitness & Wellness Best muscle building foods for vegans

Best muscle building foods for vegans

Affiliate Disclosure

In compliance with the FTC guidelines, please assume the following about all links, posts, photos and other material on this website: (...)


If you are a vegan and you want to build muscle, it may be a little difficult for you. Because the traditional muscle building focuses on getting more protein from different animal sources. If you're a vegan, it may be difficult for you to find the information about the possible protein sources for you. Let's find out how you can build muscle with the help of the best muscle building foods for vegans.


If you want more bone fortifying calcium in your diet, you need to include more nuts in your diet. Peanuts, almonds and pistachios all are good for you when you are trying to build muscle but you're a vegan. One serving of each will give you 160 high-quality calories. They are important because they for you a well-balanced blend of protein, fibre and fat. They are the perfect snacks that you can take anywhere. There are also a great power food which will help you to fill up and at the same time trim your access fat. You'll get lots of good fat from them.


Plan-based protein has tremendous power and they can help you to grow muscle. Beans can help you to create more muscle because they are the second highest source of protein after meat. All types of bean varieties light black beans, pinto bean, Navy bean, kidney bean etc. contain 15 g of protein on average. There are also low in fat, high in fibre and they are economical. They also contain many essential amino acids which are necessary for muscle building.

Leafy greens


If you want to build more muscle, you will need to include more leafy greens to your diet. It will help you in optimal muscle building. If you want to include more nutrient to your diet, this is the way to do it. Peas, spinach, kale, broccoli are very important for your diet because they are the highest protein vegetables. If you want to increase your protein intake, simply add kale, mustard greens, spinach and similar leafy green vegetables to your existing diet. If you consume 2 cups of kale, it'll give you 4 g of protein. 2 cups of mustard greens will give you 3 g of protein and 2 cups of spinach will give you 2 g of protein. You can eat them as morning smoothies, salad during the lunch and can cook it for dinner. It's very easy to consume 15 g of protein this way during the day.


If you want to build muscle and you are a vegan, you will need to include legumes in your diet. They are very similar to beans but they generally grow in pods. There are good for you because they have low levels of fat, no cholesterol and they are one of the best sources of protein for vegans. Some of the important legumes are lentils, peas, chick peas, and soya beans etc. cooked lentils can give you 18 g of protein. You can add lentil to your soup and salads.

References 1. Vegan Muscle Diet
2. Increasing Lean Mass and Strength
3. Weight and muscle gain