It may seem unlikely, or even impossible, but you can build muscle on a vegan diet. Just ask Ed Bauer! All it takes is some careful balance and dedication. Here are the three secrets to building muscle on a vegan diet.
Shake it up!
Adding a scoop of protein powder to your water adds 20 grams of protein to your meal, and you hardly had to think about it. Try adding a couple of super shakes to your day as well. The main issue with most vegan diets is being able to keep up with your protein intake. Super shakes are an easy way to give yourself a boost between meals. Try tossing a handful of frozen strawberries with some fresh spinach, 2 TBSP of raw almond butter, 1 cup of unsweetened almond milk and some coconut flakes with a few ice cubes and 2 scoops of your favorite plant-based protein powder into your blender. Easy! And an easy way to up your protein intake.
Swap out your oils for nuts and seeds!
Oils have zero protein. Unlike seeds and nuts, who are protein-rich despite their small stature. Swap out the olive oil in your salad with almonds. Try cooking lentils with pumpkin seeds. Add some cashew butter to your oatmeal. Better yet – jump start your day with a protein-packed breakfast of oatmeal with cashew butter and some rich berries and a tofu scramble on the side. Stumped for more creative protein-packed vegan recipes? The internet is full of them!
Beans, beans, beans.
Beans are packed with protein. Not exactly a five-star chef? Fuhgeddaboudit! Beans are actually one of the easiest things to cook, they are extremely cost effective and you can fill yourself up on them. REALLY fill yourself up on them. For like, a dollar. Whether you indulge in the canned or frozen variety, or you opt to buy them dried to truly test your culinary competency, you can’t go wrong with adding beans to your diet as muscle food.
Need some extra help with planning your muscle-building meals? Or you just want someone to do it for you? We do that! Stop by Lean Life today for a full meal plan that will kick-start your muscle building journey. We have plenty of vegan and carnivorous options available – a little something for everybody!