Key Takeaways
- An estimated four percent of people in the United States follow a vegan, plant-based, diet.
- With the right approach, getting enough plant-based protein on a vegan diet is possible.
- In addition to diet, a muscle-building routine involves having an exercise routine and using supplements as needed.
About four percent of people in the United States were following a vegan diet as of 2023.
Whether it’s for health, ethical, or environmental reasons, interest in plant-based diets is growing.
While it’s often thought that those following a vegan diet don’t get enough protein, this isn’t always the case.
Just because you’re following a vegan diet doesn’t mean you can’t build muscle.
With the right approach, building muscle on a vegan diet is possible.
Some important components of a muscle-building plan include eating adequate calories, getting enough protein, having the right exercise plan, and using supplements such as creatine judiciously.
Read on to learn about the basics of building muscle on a vegan diet, what to eat on a vegan diet, a seven-day high-protein vegan meal plan, and tips for meal preparation on a vegan diet.
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Vegan Muscle-Building Basics: Getting Started
Muscle growth occurs due to a combination of nutrition and exercise.
Adequate Energy (Calories)
Evidence suggests that a caloric surplus is required to maximize muscle growth.
This means eating more calories than your body expends to support the energy demands of an increase in progressive training volume.
In other words, as you start to lift more weight, you need to eat more to keep up with the increased energy demands.
To determine the amount of calories you need, consider working with a registered dietitian.
If you are unable to meet with a dietitian, you can use the National Institutes of Health Body Weight Planner.
Adequate Protein
Adequate protein intake is important for the repair, growth, and maintenance of muscle tissue.
Evidence suggests that a daily protein intake of 1.6 to 2.2 grams per kilogram of body weight is sufficient.
For a 75-kilogram (165-pound) person, this would equal 120 to 165 grams of protein per day.
Resistance Training
It has been well-established that progressive resistance training is required to maximize the long-term gain of muscle mass.
Consider working with a certified personal trainer who can provide you with an exercise program designed for progressive muscle overload.
Creatine Supplementation
Creatine is naturally found in meat products, so people following a vegan diet get very little creatine from their diet unless they take a creatine supplement (most powdered creatine supplements are vegan).
In addition, people following a vegan diet are more likely to have a vitamin B12 deficiency.
Since vitamin B12 is indirectly part of creatine production, this can reduce the amount of creatine produced within the body.
One way to increase your vitamin B12 intake is to eat nutritional yeast.
2 tablespoons of nutritional yeast contains about 2.4 micrograms of vitamin B12 – the recommended daily amount for adults.
About 90% of the creatine in the body is stored as creatine or phosphocreatine.
When you engage in high-intensity exercise, phosphocreatine gets broken down into a phosphate molecule and creatine.
The phosphate is used to form ATP, the cellular form of energy. This powers muscle contraction.
When you start an activity with high phosphocreatine stores, you may have better performance and recovery, which is important for muscle building.
Speak with a registered dietitian experienced in sports nutrition to learn more about how creatine supplementation can benefit people following a vegan diet.
What to Eat on a Vegan Diet to Build Muscle
Building muscle on a vegan diet is very doable with the right food choices.
Here are some nutrient-dense, high-protein vegan foods that can support muscle growth:
- Legumes (such as lentils, chickpeas, kidney beans, black beans, and peas).
- Soy products (such as tofu, tempeh, edamame, and soy milk).
- Seitan (a product made from wheat gluten).
- Nuts and seeds (such as almonds, pumpkin seeds, chia seeds, hemp seeds, and peanut butter).
- Whole grains (such as quinoa, farro, amaranth, buckwheat, millet, freekeh, kamut, wild rice, and oats).
- Vegan protein powders (such as pea protein, hemp protein, and rice protein powders).
By regularly incorporating these high-protein vegan foods into your meal plan, you can support muscle growth and recovery.
Vegan Meal Plan for Building Muscles
The following meal plan is designed to be adaptable to your individual protein and energy requirements.
Portion sizes of the high-protein ingredients are not provided as each person will need different portion sizes depending on their protein requirements.
To meet a daily protein requirement of 120 grams, aim for about 30 to 35 grams of protein per main meal and 5 to 10 grams of protein per snack.
Day 1
Breakfast: Tofu scramble with spinach and nutritional yeast (an excellent source of vitamin B12) seasoned with turmeric and garlic powder. Serve with whole-grain toast.
Lunch: Quinoa salad with black beans, corn, cherry tomatoes, red onion, avocado, lime juice, and olive oil.
Dinner: Lentil and vegetable stir-fry with broccoli, bell peppers, carrots, soy sauce, sesame oil, grated ginger, and minced garlic. Serve with brown rice.
Snacks: Protein smoothie (almond milk, vegan protein powder, banana, and almond butter), hummus and veggie sticks.
Day 2
Breakfast: Chia seed pudding made with soy milk, maple syrup, mixed berries, and sliced almonds. Top with granola.
Lunch: Mashed chickpea sandwich with avocado, lettuce, and tomato on whole grain bread.
Dinner: Whole wheat pasta with lentil bolognese made with lentils, canned diced tomatoes, onion, garlic, oregano, and basil.
Snacks: Steamed edamame, apple slices with peanut butter.
Day 3
Breakfast: Overnight oats made with soy milk and topped with mixed berries, hemp seeds, and chia seeds.
Lunch: Tofu, farro, and vegetable bowl made with firm tofu, cooked farro, mixed veggies, steamed edamame, tahini, soy sauce, lemon juice, and sesame seeds for garnish.
Dinner: Sweet potato and black bean tacos on corn tortillas with corn, red onion, avocado, and cilantro garnish.
Snacks: Roasted chickpeas, homemade trail mix (almonds, walnuts, pumpkin seeds, and dried cranberries).
Day 4
Breakfast: Protein pancakes made with whole wheat flour, vegan protein powder, ground flaxseed, baking powder, and almond milk. Top with maple syrup and mixed berries.
Lunch: Spinach, quinoa, and chickpea stuffed peppers seasoned with olive oil, cumin, and paprika.
Dinner: Tempeh stir-fry with broccoli, bell peppers, and snap peas served over brown rice. Season with soy sauce, sesame oil, grated ginger, and minced garlic.
Snacks: Carrot and cucumber sticks with tahini dip (combine tahini, lemon juice, garlic, and plain soy yogurt), diced pineapple with soy yogurt topped with hemp seeds.
Day 5
Breakfast: Whole grain toast topped with almond butter, sliced banana, and hemp seeds.
Lunch: Salad made with cooked lentils, quinoa, kale, red onion, sunflower seeds, dried cranberries, olive oil, and balsamic vinegar.
Dinner: Chickpea and spinach curry made with coconut milk, canned diced tomatoes, onion, garlic, and curry powder. Serve over brown rice.
Snacks: Homemade protein bars (combine rolled oats, almond butter, maple syrup, vegan protein powder, and dark chocolate chips), celery sticks with hummus.
Day 6
Breakfast: Smoothie bowl made with frozen mixed berries, banana, almond milk, vegan protein powder, and chia seeds topped with granola and coconut flakes.
Lunch: Whole wheat wrap with falafel patties, mixed greens, cucumber, tomatoes, tahini, and lemon juice.
Dinner: Black bean and sweet potato chili made with canned diced tomatoes, onion, minced garlic, chili powder, cumin, and paprika. Serve over brown rice.
Snacks: Mixed nuts, steamed edamame.
Day 7
Breakfast: Breakfast burrito made with crumbled tofu, black beans, bell peppers, onion, turmeric, cumin, and garlic powder on a whole wheat tortilla.
Lunch: Mediterranean quinoa and chickpea bowl with cherry tomatoes, cucumber, red onion, olives, olive oil, and lemon juice.
Dinner: Vegan shepherd’s pie made with lentils, carrots, peas, corn, onion, minced garlic, tomato paste, and mashed potatoes.
Snacks: Soy yogurt with granola, rice cake with almond butter and banana.
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Tips for Meal Preparation
Here are some tips for meal preparation on a vegan diet.
Batch Cook
To save time during the week, cook large batches of vegan staples like whole grains, legumes, and vegetables.
Store them in the fridge or freezer to mix and match throughout the week.
Prep Ingredients Ahead of Time
Chop vegetables, wash greens, and prepare sauces and dressings in advance to make assembling meals quicker and easier.
To save even more time, consider using frozen fruits and vegetables.
For example, try a frozen stir-fry mix or use frozen berries in smoothies.
Invest in Quality Containers
Store your prepped food in airtight containers to keep it fresh.
Also, consider using clear containers to easily see what you have available.
If you don’t have clear containers, place a piece of tape on the lid and write the date and what’s inside in a permanent marker.
The tape can then be removed after you’ve eaten the meal.
Freeze Portions
Prepare meals in bulk and freeze portions for later.
This is especially helpful for soups, stews, casseroles, and curries.
Takeaway
With some planning, getting enough protein on a vegan diet is possible.
When combined with proper portion sizes, resistance training, and supplements such as creatine, this high-protein vegan meal plan can help you build muscle—all with plant-based protein.
To save yourself time during the week, batch-cook meals and prep ingredients ahead of time.
Also, consider investing in high-quality clear containers and freezing portions for weeks when you don’t have time to cook.
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How a Dietitian Can Help
If you’re struggling to build muscle while following a vegan diet, a registered dietitian can help.
They can help create a personalized nutrition plan that ensures adequate intake of protein, calories, and essential nutrients while considering your individual goals and preferences.
They can also offer guidance on effective supplementation and meal timing.
Find a dietitian who accepts insurance through Nourish.
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