Top vegan foods to supercharge your muscle gains
Jul 16, 2024
Credit: iStock
Legumes
Beans, lentils, chickpeas, and peas are excellent sources of protein and can be included in various dishes like soups, salads, and stews.
Credit: iStock
Tofu and Tempeh
Both are made from soybeans and are rich in protein. They can be grilled, stir-fried, or added to sandwiches and wraps.
Credit: iStock
Seitan
Also known as wheat meat, seitan is made from gluten and has a meaty texture. It's high in protein and can be used in stir-fries, sandwiches, and stews.
Credit: iStock
Quinoa
A complete protein source that can be used as a base for salads, stir-fries, or eaten as a side dish.
Credit: iStock
Nuts and Seeds
Almonds, peanuts, chia seeds, hemp seeds, and flaxseeds are good sources of protein, healthy fats, and micronutrients. They can be added to smoothies, oatmeal, or eaten as snacks.
Credit: iStock
Whole Grains
Brown rice, oats, barley, and whole wheat provide complex carbohydrates and some protein. They can be combined with legumes or vegetables for balanced meals.
Credit: iStock
Vegetables
Broccoli, spinach, kale, and Brussels sprouts are high in protein compared to other vegetables and can be included in salads, stir-fries, or smoothies.
Credit: iStock
Plant-based Dairy Alternatives
Soy milk, almond milk, and oat milk often have added protein and can be used in cooking, baking, or as a beverage.
Credit: iStock
Fruits
While not high in protein, fruits like bananas, berries, and oranges can provide essential vitamins, minerals, and energy to support muscle growth.
Credit: iStock