Myth: Only Eating Meat Will Help You Build Muscle!

Perhaps one of the most common misconceptions regarding Vegan diets and working out, is the thought that eating meat is the only way to gain muscle. While it is true that lean cuts of meat contain high amounts of protein, there are plenty of other ways you can get enough protein to make big fitness gains. Here are some Vegan friendly foods that contain the protein your body needs to build muscle:

Nut Butters

There are a variety of nut butters on the market today that are packed with protein. Almond butter is a healthy and delicious option for any Vegan diet. This nut butter typically contains between 7 and 9 grams of protein per serving. It also contains heart healthy fats that you need in your diet. Also available are cashew, walnut and sunflower butter, all of which will fit nicely into your Vegan diet.


Soybeans contain more protein than just about any other bean, coming in at 28 grams per cup. These delicious beans are also one of the only sources of complete plant proteins. Soybeans also contain high quality fat, essential fatty acids and an abundance of dietary fiber.


A well-rounded Vegan diet includes green vegetables and broccoli is the perfect choice for those needing more protein. Just one cup of broccoli contains 2.6 grams of fat free protein and enough vitamin K and C for an entire day.

Pumpkin Seeds

Avoiding diet boredom requires eating some foods that are a bit different than what you normally eat. When you think of seeds, you may automatically think of sunflower seeds but pumpkin seeds are actually a better choice for protein. Eating just one ounce of roasted pumpkin seeds will give you 5 grams of healthy, muscle building protein.

Mung Bean Sprouts

Vegans looking to add protein should look no further than Mung bean sprouts. These are delicious when added to stir fry or as a topping to sandwiches or salads. Bean sprouts contain 2.5 grams of protein per cup and contain high amounts of lecithin, a key element in maximizing your performance in the gym. These sprouts are very versatile and you can experiment to find new ways to incorporate them into your diet.


Tofu is the perfect replacement for meat in a Vegan diet. It works well in just about any recipe where chicken is the main ingredient. Tofu contains 8 grams of protein per serving and is available in healthier, organic options.

It is possible to increase your protein intake while remaining true to your Vegan diet. These protein sources also contain other nutrients(absent in meat) that will give you more energy to fuel your workouts. It is important to remember that your diet will only take you so far. You must also put the work in at the gym to add muscle. Using a multi-faceted approach is the best way to gain the muscle you desire. Not only will you look better, but you will also have an easier time controlling your weight with more muscle. The more muscle you have, the more calories your body will burn daily, even while at rest.

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