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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Building muscle on a vegan diet is possible! Plant-based foods provide ample nutrients to support effective muscle growth. Here are 7 vegan foods that can help you get stronger and stay healthy.
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Lentils are a protein-packed powerhouse. With around 18g of protein per cup, they’re rich in fiber and essential amino acids that aid muscle repair and growth.
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Quinoa is a complete protein, meaning it contains all 9 essential amino acids. It’s perfect for fueling your workouts and promoting muscle recovery.
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Chickpeas provide about 15g of protein per cup and are also high in complex carbs. They boost energy levels and help rebuild muscles after intense exercise.
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Tofu is a versatile plant-based protein, offering about 10g of protein per 100g. It’s packed with iron, calcium, and all essential amino acids for muscle development.
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Hemp seeds are rich in protein, with around 10g per 2 tablespoons. They’re also high in omega-3 and omega-6 fatty acids, which aid in muscle recovery and inflammation reduction.
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Almonds are a great source of healthy fats, fiber, and about 6g of protein per ounce. They provide sustained energy and support muscle repair through vitamin E.
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Edamame, or young soybeans, offer 17g of protein per cup. They’re rich in magnesium and iron, which help boost energy and muscle strength.
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A plant-based diet offers a variety of nutrient-rich foods for muscle growth. By incorporating these 7 vegan options into your meals, you can effectively build muscle and support overall health.
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