"Where do you get your protein?" is the question every vegan hears. The answer: from lots of delicious places. With a little planning, it's very possible to eat plenty of protein on plants, even if your goal is building muscle.
Top plant-based protein sources
- Tofu, tempeh and edamame: soy foods are some of the most protein-dense plant foods.
- Seitan: made from wheat gluten, with a chewy, meaty texture.
- Lentils, chickpeas and beans: affordable, filling and full of fiber.
- Peanut butter, nuts and seeds: hemp, pumpkin and chia seeds are easy to sprinkle on anything.
- Oats, quinoa and whole grains: they add up across the day.
- Plant protein powder: a convenient option for shakes after training.
Easy ways to eat more protein
- Build every meal around a protein source first, then add grains and vegetables.
- Add beans or lentils to soups, pastas and salads.
- Snack on edamame, roasted chickpeas or a handful of nuts.
- Swap regular pasta for lentil or chickpea pasta.
- Spread your protein across 3 to 5 meals instead of one big one.
Ready for a full plan?
Build Muscle Eating Plant-Based gives you high-protein vegan recipes, a complete 7-day meal plan, a workout program and recovery tips, all in one guide. Available in English and Spanish.
This article is for general information only and is not medical or nutritional advice.