1. Tofu — The Muscle Builder’s Staple
Tofu is one of the most complete vegan protein sources, containing all essential amino acids. It’s versatile, easy to cook, and fits into any meal.
Macros (100g): 12g protein | 5g fat | 2g carbs
Best ways to use it: stir-fries, tofu scramble, curry, or air-fried tofu bites.
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2. Lentils & Legumes — Protein + Fiber Combo
Lentils, chickpeas, and beans are rich in plant protein and slow-digesting carbs. They help fuel workouts and aid recovery.
Macros (100g cooked lentils): 9g protein | 0.4g fat | 20g carbs
Pro tip: Combine lentils with rice or quinoa for a complete amino acid profile.
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3. Quinoa — The Complete Grain
Unlike most grains, quinoa is a complete protein. It’s light, gluten-free, and rich in magnesium, which supports muscle function.
Macros (100g cooked): 4g protein | 21g carbs | 2g fat
Best ways to eat it: as a base for bowls or paired with chickpeas and veggies.
4. Tempeh — High Protein & Gut Friendly
Tempeh is made from fermented soybeans, offering around 19g of protein per 100g. It’s great for gut health and easy to digest.
Cooking tip: Slice and marinate before grilling or sautéing.
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5. Nuts & Seeds — Healthy Fats + Calories
When trying to build muscle, you need a calorie surplus — and nuts/seeds help you reach that without junk food.
Top picks: almonds, walnuts, chia seeds, flaxseeds, and hemp seeds.
Add them to smoothies, oatmeal, or vegan yogurt for extra nutrition.
Recommended Product Links:
Buy Mixed Nuts Combo Pack
Buy Organic Flaxseeds
6. Oats — Complex Carbs for Sustained Energy
Oats keep your energy levels steady during workouts and recovery. Pair them with protein sources for balance.
7. Vegan Protein Powder — Easy Post-Workout Option
A scoop of vegan protein powder helps meet daily protein needs, especially post-workout when your body needs quick amino acids.
Look for pea, brown rice, or hemp protein blends for better digestibility.
Free Meal Plan
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