You can build muscle on a plant-based diet. It just takes a little more planning around protein quality and quantity.
Aim slightly higher on protein
Plant proteins are generally a little less digestible and lower in some essential amino acids. Aiming towards the upper end — around 1.8–2.0g per kg of body weight — compensates.
The best plant protein sources
| Food | Protein per 100g |
|---|---|
| Seitan | ~75g |
| Tempeh | ~20g |
| Firm tofu | ~16g |
| Edamame | ~12g |
| Green lentils (cooked) | ~9g |
| Chickpeas (cooked) | ~7g |
| Pea or soya protein powder | ~75g |
Combine sources
Eating a variety of proteins across the day — grains with legumes, soya with seeds — covers all essential amino acids. They don't need to be in the same meal.
Leucine
Leucine is a key trigger for muscle protein synthesis. Soya, pea protein and lentils are relatively good sources; larger portions of plant protein per meal help reach a useful amount.
Nutrients to watch
- Vitamin B12: essential to supplement or get from fortified foods on a vegan diet.
- Vitamin D, iodine, iron, zinc, calcium and omega-3 need attention too.
- Creatine: plant-based athletes have lower stores and may benefit from supplementing.
Filter Mealify recipes by vegan, sorted by protein for meal ideas.