How to build muscle on a plant-based diet – 10 top foods

How to build muscle on a plant-based diet – 10 top foods

Ever wondered where a vegetarian or vegan gets their protein? Despite common belief, there’s a load of plant-based protein sources to help you build muscle if you want to avoid animal products. This list isn’t exhaustive, but here’s our top 10 plant-based protein sources to get you started

Spirulina – 60g protein per 100g

Perhaps not the first item you’d expect to find on a protein-packed list, but spirulina is a genuine supremo when it comes to building muscle. This algae (don’t let that put you off) is a whopping 60% protein and is possibly the most nutrient-dense food on earth.

Buy it in a powder form (as per our Ultimate Daily Greens) and chuck it in a smoothie or sprinkle over yoghurt for the ultimate protein boost.

 33fuel build muscle on a plant based diet - ultimate daily greens

Ultimate Daily Greens – loaded with spirulina for a protein boost

Beans and legumes - 15g protein per 100g

Soybeans, kidney beans and split peas are all great because they’re roughly 20% protein. They also contain a good helping of fibre which contributes to a reduction in visceral fat.

Chickpeas – 20g protein per 100g

You can go for the whole pea in a curry, stew or chilli or the paste version – hummus – and lather it in a pitta, on rice cakes or dip raw fruit in it.

Chickpeas are also high in fibre, iron folate, potassium and a manganese and provide a source of complex carbs. What a rockstar.

Peanut butter – 25g protein per 100g

Who can’t resist a dollop of peanut butter on toast, in a smoothie, on yoghurt, in porridge, on rice cakes, drizzled over fruit…heck, it’s a great addition almost everything.

As well as a hefty dose of protein, peanut butter is high in healthy polyunsaturated fats – great for heart health.

33fuel how to build muscle on a plant based diet - peanut butter

It doesn’t get much better than that. Peanut butter is the best!

Quinoa – 17g protein per 100g

While meat-eating bodybuilders claim only animal-based protein sources contain all nine essential amino acids needed for rapid development, this simply isn’t true. Many plant-based sources contain all nine, and quinoa is one of them.

It looks and behaves a lot like rice (but is actually a seed), so simply swap out white rice a couple of nights per week and you’ll be adding not just protein but also fibre, iron, magnesium and a source of complex carbs to your daily intake. Winner.

Oats – 13g protein per 100g

Ah the humble oat. While they’re first and foremost a great source of healthy carbs, you wouldn’t know they pack a solid protein punch too! Alongside a healthy dose of copper, manganese, magnesium, iron and zinc, the oat really is a nutritional powerhouse.

Tofu, tempeh and edamame - 17g protein per 100g

Soybeans form the base for all these foods and, like quinoa, is also classed as a complete protein: meaning they contain all nine essential amino acids we need to consume in our diet. They’re also high in other nutrients such as iron, calcium, folate, fibre and vitamin K.

33fuel how to build muscle on a plant based diet - tofu

Tofu is nutritious, high in protein and hugely versatile

Tofu sits high on our list due to its versatility – it can be cooked to take on almost any flavour, compared to tempeh which is slightly nutty and so a little harder to use. Edamame has little taste, which is a positive really because like tofu means you can use other parts of the meal to flavour your dish.

Seeds – 25g protein per 100g

Hemp, pumpkin, sesame and chia seeds contain between 20 to 30 grams of protein per 100g. They’re also high in iron, calcium, zinc and the all-important Omega-3 fatty acids which contribute to heart health. Chuck them on your morning oats or porridge, in your smoothie or over yoghurt.

Protein powder – 52g protein per 100g

There’s plenty of plant-based protein powders out there and while many pack a good 20g protein per serving, many come with added sugars and sweeteners. It’s with a little toot of our own trumpet that we’d encourage you to give our Premium Protein a go.

33fuel - how to build muscle on a plant based diet premium protein

With jut six all-natural ingredients, we think you’ll love the flavour, protein content and health boost of Premium Protein

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