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High protein vegan foods

26 VEGAN PROTEIN SOURCES TO BUILD ROCK HARD MUSCLE

Would you like the “secret” cheat sheet of 26 vegan protein sources that will help you build rock hard muscle?

If you said yes, this cheat sheet will open a different way of thinking for you.

It’s helping vegan bodybuilders build cover model physiques even if they’ve eaten meat for years.

Now you CAN get jacked, lean and recover at lightning speed while experiencing the most insane sleeve bursting pumps eating nothing but plant based diet meals.

You better make sure you have a gorilla freak tee though!

Because it turns out your body runs efficiently with essential plant-based nutrients. More oxygen in the blood means vital nutrients flood to working muscles.

Get it right and you’ll jet propel your workouts to the next level.

Truth is, I never used to believe it.

I’d consumed animal products for years. Mainstream media drove the message “meat builds more muscle”. I was conditioned to believe there was no other way.

But I always felt sluggish after steak. I had irritated skin and I’d stink the gym out after chugging down poisonous whey protein shakes!

This only amplified as I got older – my joints hurt like hell and felt like I couldn’t think clearly.

I was blind to the evidence about plant-based diet meals, until one day, it slapped me right in the face.

I could do more in the gym, hit many PB’s and felt better than ever.

It was almost unbelievable.

After all, what do gorillas eat?

Now if you want to be successful as a vegan bodybuilder you must know what the kings of protein are.

It’s time to unleash the power, force and brute strength of the new age vegan bodybuilder.

Ready?

Vegan Protein Sources That Rank King Of The Jungle (per 100g)

1. Tempeh – 

It’s enough to get Tempeh’s flaring if meat eaters find out about this hidden gem. The king of vegan protein sources pumps up your essential amino acid levels to the max. 

It’s jam-packed with protein, has a nutty texture and a staple in many vegan bodybuilding diets. 

Calories – 192
Protein – 20.3g
Carbohydrates – 3.8g
Fat – 10.3

2. Wheat germ

A hard-hitting contender amongst vegan protein diet foods and slightly higher calorie. Powered with almost 27g of muscle-building protein, rest assured you’ll not become deficient.

Wheat germ is also fully loaded with nutrients such as zinc, magnesium, thiamin, folate, potassium, iron and phosphorus. 

Calories – 400
Protein – 26.7g
Carbohydrates – 40g
Fat – 10g

3. Seitan

It’s on the rise in the vegan protein ranks. Made from wheat gluten and its high protein, very low calorie and low fat.  Smash it in when dieting down for your vegan bodybuilding contests.

Calories – 106
Protein – 21g
Carbohydrates – 3.5g
Fat – 1.2g

4. Tofu

A highly regarded and super versatile vegan protein super food. Blast it in curries, rice and noodle dishes because it’s rammed with amino acids to spike anabolism. 

Soy doesn’t cause man boobs. The people who always say this are the guys who aren’t in shape. Check out this study if you don’t’ believe me.

Calories – 110
Protein – 13g
Carbohydrates – 0.9g
Fat – 7g

5. Buckwheat

Heavy handed on the carbohydrates with good reason. When you consider glycogen is the powerhouse of physical performance, you can see why its highly ranked among plant based diet foods. 

It’s also packed with high mineral, antioxidants, lysine and arginine to accelerate recovery for the vegan bodybuilder. Some may say it’s too high in fat to be considered a protein source.

Calories – 343
Protein – 13g
Carbohydrates – 61.5g
Fat – 3.4g

6. Lentils

Low in fat but packed with musclebuilding protein. Pair lentils with chickpeas, black beans or other types of beans and you have a knockout combo to build you up like a tank. Lentil nutrition facts are undeniable if you want to reach the elite level vegan bodybuilding status.

Calories – 116
Protein – 9g
Carbohydrates – 14g
Fat – 0.4g

7. Hemp

Seriously, that stats are in and hemp protein is the ultimate all rounder. A nutrient profile more potent than whey protein. It’s rammed full of all 20 amino acids, good quality fats and crazy amounts of minerals. 

Whack these in your morning porridge, with some flax and you’ll immediately switch anabolic. It’s time you throw your whey protein to the bin and build that “beefy” physique.

Calories – 553
Protein – 31.6g
Carbohydrates – 4.7g
Fat – 48g

Nuts and Seeds to Ramp Up Testosterone – Per 50g

Do you have the nuts to eat nuts? While nuts and seeds do have protein, they contain a lot of fat. You may be thinking that’s a bad thing. 

It’s not. Here’s why…

Nuts contain a staggering amount of alpha-linolenic acid, monounsaturated and omega 7 fatty acids backed by science to supercharge optimal health and performance.

8. Pumpkin Seeds

Easy, convenient and darn tasty with testosterone boosting capability. Fully loaded with Vitamin K, Phosphorus, Manganese, Magnesium, Iron, zinc and copper. If you’re not eating these mighty potent vegan protein sources, start NOW.

I haven’t even mentioned the antioxidant profile to reduce inflammation and protect from free radicals.

Calories – 287
Protein – 14.8g
Carbohydrates – 4.1g
Fat – 24.5g

9. Peanuts

High in calories but high in mono- and polyunsaturated fatty acids. Polyunsaturated fats have been shown to protect from atherosclerosis, caused by a plaque build up in your arteries. Remember I talked about blood flow earlier? 

That’s the real power of plant based diet meals.

Calories – 284
Protein – 12.9g
Carbohydrates – 3.7g
Fat – 24.6g

10. Almonds

The USP Unique selling point of almonds is its impressive vitamin E content. Per 30g you get over 1/3rd of your RDI of Vitamin E. 

Bags of studies indicate Calories indicate Vit E is associated with decreased risk of heart disease, cancer and Alzheimer’s disease.

Calories – 290
Protein – 10g
Carbohydrates – 4.4g
Fat – 25g

11. Pistachio

Stamp out erectile dysfunction you say?

Now I’ve got your attention, a study in 2011 revealed 100g of pistachio nuts per day could boost blood flow to the penis to experience harder, stronger and firmer erections.

Did I mention they’re super tasty too? Pass me the nuts!

Calories – 280
Protein – 10g
Carbohydrates – 8g
Fat – 22.7g

12. Flaxseeds

Perfect to whack into smoothies or porridge. Absolutely stuffed full of protein, fibre and omega 3 essential fatty acids, essential for heart health. Flaxseed could lower LDL (bad) cholesterol levels.

Calories – 267
Protein – 9g
Carbohydrates – 0.8g
Fat – 21g

13. Sesame Seeds

Pak choi and sesame = a mega combination. Granted you’ll have to eat a metric ton of them but never overlook this due to the mighty flavour they offer on salads and dressings.

Calories – 316
Protein – 10g
Carbohydrates – 0.1g
Fat – 30.6g

14. Chia seeds

The ultimate smoothie and baking ingredient. They provide a booming amount of omega 3, lots of protein, vitamins and antioxidants. 

If you want the most omega 3 essential fatty acids from vegan protein sources, chia ranks top of the pile. In fact, 75% of the fat is omega 3 dominant.

Calories – 243
Protein – 8.3g
Carbohydrates – 3.9g
Fat – 15.4g

15. Cashews

Wholesome, buttery, healthy and convenient for travelling on the road. Cashew slot easily into a vegan bodybuilder diet as they go with almost everything. 

The beauty of cashew nuts in plant based diet comes from a lower fibre amount. 

This means you can eat more of them, limiting potential bloating that comes from eating a ton of food.

Calories – 277
Protein – 9.1g
Carbohydrates – 13.4g
Fat – 21.9g

Legumes to Spike Muscle Protein Synthesis – Per 100g

Legumes are essentially beans. When eating “circular” beans it’s always good practice to combine (or stack) them with other beans. This way, you’re covering all your protein needs. 

I’ve already mentioned tempeh, seitan, soybeans, lentils and tofu above but they fall into the legume bracket for vegan bodybuilders.

16. Chickpeas

Toast em, boil em, fry em or just eat em straight from the tin! You’ll never run out of meal ideas using chickpeas to build vegan muscle. This low fat, plant based alternative is unbelievably cheap and filled to the brim with protein, fibre and vitamin B9.

*Attention vegan athletes – Don’t eat too many or your girlfriend may get rid of you!

Calories – 164
Protein – 10g
Carbohydrates – 19.7g
Fat – 2.6g

17. Black beans

The vegan protein sources just keep coming. You can create something new and different with black beans such as quesadillas, burgers and burritos. 

If I told you they were super nutritious, healthy and can help pack on solid muscle…would you believe me?

Calories – 140
Protein – 8g
Carbohydrates – 15g
Fat – 0.6g

18. Kidney beans

You can make wicked chillis with kidney beans. Out of all the vegan protein diet meals I’m personally not a fan of eating these cold. Nevertheless, they’re an awesome protein source to pack on pounds of vegan muscle.

Calories – 124
Protein – 8g
Carbohydrates – 15.8g
Fat – 1.1g

19. Pinto beans

As you’re reading through this article I’m sure you’re gonna be noticing a trend. 

Today’s vegan athletes, bodybuilders and sportsmen are smashing their performance out of the park. That’s because almost EVERY vegan food is packed with health inducing vitamins, protein and antioxidants. Add in performance optimising minerals and they’re set up to WIN.

Calories – 114
Protein – 7g
Carbohydrates – 14.7g
Fat – 0.9g

Super Grains to get Jacked Up – Per 100g

20. Wheatgerm

A mega topping to put on cereals and yogurts. You can make breadcrumbs to coat your favourite plant based protein alternatives. It’s loaded with magnesium, zinc, thiamin, folate, potassium and can help lower LDL cholesterol.

Calories – 400
Protein – 26.7g
Carbohydrates – 40g
Fat – 10g

21. Barley

Full of Soluble fibre to feed the good bacteria and boost intestinal health. Gains are just a by-product of this super protein vegan food. Most people would class this heavy carb but the protein’s still there.

Calories – 400
Protein – 26.7g
Carbohydrates – 40g
Fat – 10g

22. Oats

Overflowing with muscle building nutrients that fuel every vegan bodybuilder’s workout to the next level. Crammed with complex carbohydrates, soluble and insoluble fiber that have positive effects on digestion. 

Also includes ample minerals such as iron, zinc, selenium and vitamin B1 are essential to muscle recovery.  

Calories – 379
Protein – 13.2g
Carbohydrates – 57.6g
Fat – 6.5g

23. Wholewheat pasta

Quick, easy and charged with goodness. Mix pasta up with beans, tofu, tempeh or red lentil pasta for an all round, nutrient dense meal. Slightly lower on protein but in the vegan world, every bit of extra protein helps fuel those gains.

Calories – 168
Protein – 5.4g
Carbohydrates – 32.9g
Fat – 0.8g

24. Red lentil pasta

Crush your gym performance by loading up on this vegan protein source. Swamped with protein and carbohydrates to supercharge your gains. 

Calories – 357
Protein – 26.8g
Carbohydrates – 55.4g
Fat – 1.8g

25. Quinoa

Shoved full of all nine essential amino acids make this super grain one of the most popular health foods for vegan bodybuilders. 

This supergrain is flooded with Iron, zinc, potassium, B vits and inflammation zapping antioxidants. It’s one of my favourite vegan protein sources, especially when you cook it with vegan friendly stock cubes.

Calories – 368
Protein – 14.1g
Carbohydrates – 57.4g
Fat – 6.2g

26. Brown rice

With up to  400% more vitamins and minerals, this ranks King of the rice. An exciting profile of antioxidants that can help prevent chronic diseases

Calories – 368
Protein – 7.5g
Carbohydrates – 72.6g
Fat – 3.2g

In conclusion

If you want to build a cover model physique, plant based and vegan diets have serious ass-kicking power. 

Your top trump vegan protein sources are tempeh, seitan, tofu, buckwheat, lentils and hemp. 

The best strategy to whack on muscle is combining a variety of plant based foods in every meal.

That way every single meal is full to the brim with antioxidants, vitamins, minerals and stuffed with physique transforming protein.

The question is…

Will you be the next athlete to destroy the myth vegans can’t build muscle?

Further reading – Understand the untapped power of high protein vegan foods in greater depth by clicking  HERE.