Top 7 Muscle-Building Foods For Vegans

Whether you’re a bodybuilder or just want to eat responsibly and be in good shape, you probably want to incorporate certain products into your diet. If, for any reason, you decided to go vegan, don’t let anyone tell you that a vegan diet won’t allow you to maintain strong bones and build muscle. That’s not true! Specialists at Meal Delivery Experts reveal the best 7 products all vegans can eat if they want to gain some muscle. 

Brown rice

White rice, grilled chicken, and some steamed vegetables are all the rage among non-vegan bodybuilders. However, you’re not the one who’s missing something here! Brown rice is often associated with healthy eating, and for a good reason. First, it’s less processed than white rice, which has the hull (a hard, protective covering), bran, and germ removed. This whole grain only has the hull removed, which means it retains nutrients that white rice lacks, i.e. minerals, antioxidants, and vitamins. Just one cup contains 5 grams of protein, 3.5 grams of fiber, and less than 2 grams of fat. It’s also a good source of zinc, magnesium, potassium, calcium, and manganese.


This grain-like seed is extremely popular among vegans because of its unique texture, great flavor, and excellent nutritional value. It supplies all nine essential amino acids, satisfying your body’s protein requirements. It’s gluten-free and contains iron, magnesium, phosphorus, and dietary fiber. It requires half the cooking time as brown rice and is a perfect ingredient for buddha bowls or stir-fries. Also, it’s pronounced: “keen-wah.” You’re welcome!


Although tofu is not a vegetable and it doesn’t grow in the ground, it’s made from soybeans. Vegans consider it to be an important source of low-fat protein, iron, and calcium. It’s also gluten-free and contains no cholesterol. Not only can it help you maintain a healthy weight, but also it can boost your energy and enhance the condition of your skin and hair. What’s more, you can prepare it however you like, whether it’s baking, frying, blending, grilling, stir-frying, or scrambling. You can easily incorporate it into almost every recipe!

Chia seeds

Chia seeds are considered to be a “superfood”. Rightfully so! They are a great source of essential nutrients, rich in protein and fiber, also containing small amounts of zinc, calcium, and iron. They are extremely important in the vegan diet, as they are one of the best plant-based sources of omega-3 fatty acids. Because of their neutral taste, they can be incorporated into many meals, contributing to your muscle gain.


If you want to give your body a healthy boost, eat some nuts! If you choose the right kind (and amount!), they can be a delicious snack. Nuts are rich in vitamins, minerals, and good fat. And there are many different kinds for you to choose from! Walnuts contain nearly twice as many antioxidants as other nuts. They also have the highest concentration of omega-3 fatty acids. If you want to try other high-protein nuts, reach for almonds. They’re also rich in vitamin E and manganese, an essential nutrient for muscle recovery. Don’t forget about peanuts, which are technically a legume because they offer different amino acids than nuts. Of all the nuts listed, peanuts contain the highest quality of protein. They’re also low in carbs, making them one of the healthiest snacks. Choose whatever kind you like, get a handful, mix them with your protein shake, or toss them in your salad. Who said a vegan diet is boring?


All beans are a vegan’s best friend! They have a high nutritional profile and are rich in protein, fiber, and iron. If you’re looking for a replacement for meat, beans can be your go-to staple. Black beans are fantastic if you’re craving for some bean burgers. They’re an excellent source of folate and vitamin B. Chickpeas, due to their potato-like structure, are great in soups, stews, and curries. Kidney beans are incredibly versatile and look esthetically pleasing in every dish! They pair very well with quinoa. Overall, beans contain many essential macro and micro nutrients, and are a great addition to your vegan diet.

Dietary supplements

Although a well-balanced vegan diet is undeniably healthy and can provide you with just the right amount of protein, sometimes it may lack certain nutrients. If you want, you can opt for some dietary supplements, which have improved in quality and taste since a vegan diet has become increasingly popular. You can try vegan protein powders, multivitamin, or vegan-friendly varieties of creatine and beta-alanine. Even though supplementing is not entirely necessary, you can incorporate it into your vegan diet to optimize it and get the best results.

Don’t get discouraged by people saying that the vegan diet won’t provide you with the right amount of protein and amino acids. Sure, omnivores have more ingredients to choose from, but you have many healthy options, too! Remember to build your diet around different ingredients. You can be vegan and still gain muscle!

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