Best Plant-Based Foods For Muscle Gain

Gone are the days when building muscle meant downing pounds of chicken and steaks.

Today, a growing movement of athletes and fitness enthusiasts is achieving impressive results. They do this while eating plant-based diets.

The truth is that building muscle isn’t about the source of your protein. It’s about eating enough of it. The plant kingdom offers a treasure trove of tasty, protein-rich options to help you do that.

You may be a seasoned vegan lifter or curious about plant-based diets. This post examines the benefits of the best plant-based foods for muscle gain.

We’ll cover the best plant-based protein sources.

They range from versatile tofu to calorie-dense nut butter. You’ll have all the tools to build a robust and plant-powered body.

So, forget the old ideas.

Get ready to unlock your muscle-building potential. You can do it all without giving up your taste or your values.

Plant-Based Foods to Help You Achieve Muscle Gain

Plant-Based Protein Powerhouse

Legume Love

Legumes

Beans, lentils, and chickpeas are the champions of the plant-based protein world.

A 237ml of cooked lentils has 18 grams of protein and fibre, keeping you full and energized.

Make a hearty lentil soup for lunch. For a protein punch, toss chickpeas into a post-workout salad.

Soy Sensation

Tofu and tempeh are versatile soy products.

They have complete protein profiles. So, they contain all nine amino acids your body needs.

Marinated and baked tofu cubes add a savoury touch to stir-fries, and teff crumbles give vegan bolognese a meaty texture.

Nutty Goodness

Nuts, seeds, and nut butter are rich in protein. They have healthy fats. These fats keep you full and provide lasting energy.

Almonds have 6 grams of protein per thirty millilitres. Sunflower seeds have many essential minerals.

Spread peanut butter on whole-wheat toast for a quick and delicious pre-workout snack.

Whole Grain Warriors

Remember to consider the protein in whole grains. They include quinoa, oats, and brown rice.

A 237 ml of cooked quinoa provides 8 grams of protein for a complete protein source. Rolled oats provide sustained energy for early morning gym sessions.

Try a protein-packed oatmeal bowl with berries and nuts for a power breakfast.

Emerging All-Stars

Hemp seeds and chia seeds are gaining popularity for good reason.

These tiny nutritional powerhouses offer a lot of protein. They have about 5 grams per 3 tablespoons of hemp seeds. They also have healthy fats.

Sprinkle them on salads or yoghurt parfaits, or even bake them into energy bars for a protein boost.

Don’t Forget The Calories

Building muscle requires a calorie surplus – consuming more calories than you burn.

Plant-based diets can be lower in calories. So, it’s essential to include calorie-dense options to support muscle growth.

Avocados, with their healthy fats and fibre, are a great choice.

Dried fruits like raisins and dates provide a burst of energy. Healthy fats from seeds and nut butter add calories without sacrificing nutrition.

But

How will you know you’re eating enough plant-based foods for muscle gain?

Here’s a sample you can follow.

Sample Plant-Based Meal Plan for Muscle Gain

This sample meal plan provides about 2,000 calories and 150 grams of protein. You can customize it to suit your needs and goals.

Breakfast (450 calories, 30 grams protein)

Make a Protein Smoothie.

Blend 1 cup of unsweetened plant milk and one scoop of plant protein powder. Add 1/2 banana, some spinach, and one tablespoon of chia seeds.

Snack (250 calories, 15 grams protein)

One cup Greek yoghurt (plant-based) with 1/4 cup berries and two tablespoons of chopped almonds.

Lunch (500 calories, 35 grams protein)

Black Bean Burgers

Make some homemade black bean burgers. Put them on whole-wheat buns and top with avocado slices. Serve with roasted sweet potato fries.

Snack (200 calories, 10 grams protein)

Enjoy apple slices paired with two tablespoons of peanut butter.

Dinner (500 calories, 40 grams protein)

Tofu Scramble

Prepare a tofu scramble seasoned with nutritional yeast and turmeric. Serve it alongside a whole-wheat wrap filled with roasted vegetables and hummus.

Evening Snack (100 calories, 20 grams protein)

Cottage cheese (plant-based) with a sprinkle of chopped nuts and dried fruit.

Remember

It’s just a sample; feel free to mix and match based on your preferences!

Additional Tips

• Drink plenty of water for hydration.
• Consider adding plant-based protein powder. It is a convenient way to boost your protein intake.
• Remember fruits and vegetables! They provide essential vitamins, minerals, and fibre to support health and fitness.

Follow these tips, and add these tasty plant-based options. They will fuel your body for muscle gain and help you reach your fitness goals!

Conclusion

So, there you have it.

We have a treasure trove of plant ingredients. They will fuel your fitness journey and help you meet your muscle-building goals.

Building a robust and healthy body doesn’t have to come at the cost of your values or taste buds.

Imagine the joy of peak physical performance. You know you’re fueling your body with plants.

It isn’t just about looks. It’s about building strength, toughness, and a deep bond with your body.

It’s about pushing your limits and discovering what you’re capable of. It’s all powered by the incredible power of plant-based foods.

What steps will you take to get your best plant-based foods for muscle gain?

So, ignore the doubts.

Embrace the plant-based power. Get ready to unleash your full potential!