When someone tells me they’re eating plenty of protein on a vegan diet, I usually nod and ask them to share a day in the life of their meals. More often than not, it goes something like this:
Oatmeal with banana and peanut butter. A veggie bowl with rice and beans. A snack of hummus and carrots.
It sounds healthy. It is healthy.
But if you’re trying to build muscle? We’ve got a problem.
Let’s be clear: I love oats. I love peanut butter. And beans? They are my daily go-to. But they are not going to give you the clean, efficient protein you need to see results in the gym, feel stronger in your body, or recover well from workouts.
So if you’re plant-based and wondering why your strength progress has stalled - this one’s for you.
Let’s break down the real MVPs of vegan muscle-building.
💪 Tofu & Tempeh
These soy-based superstars are a staple in every plant-based muscle-building plan for a reason:
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High protein content: 15–20g per serving
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Complete amino acid profiles: just like animal protein
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Versatile: stir-fry it, air-fry it, bake it, grill it, scramble it
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Tempeh is fermented: better digestion = better nutrient absorption
Tofu is soft and flexible. Tempeh is firm and nutty. Both are affordable, accessible, and endlessly customizable.
🍽️ Seitan
Often misunderstood and massively underused, seitan is a powerhouse.
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25g+ of protein per 100g
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Low in fat and carbs
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Hearty texture: satisfying and meat-like
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Versatile and ancient: dates back to ancient China, made from wheat gluten
Make it at home for cheap. Marinate it to your taste. Use it in stir-frys, wraps, fajitas, or sandwiches. It’s incredibly satisfying and helps vegans hit higher protein goals with ease.
🌱 TVP (Textured Vegetable Protein)
If you haven’t tried TVP, now is the time.
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12g of protein per ¼ cup (dry)
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Shelf-stable and budget-friendly
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Takes on any flavor: taco seasoning, chili spice, BBQ sauce
Think of it as your flavor-sponge. Rehydrate with veggie broth, season it, and boom: you’ve got plant-based taco meat, pasta sauce, or sloppy joes. All with serious muscle-fueling potential.
🏊 Protein Powders
Here’s the truth: protein powders are not a replacement for meals. But they are an incredibly effective tool.
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20g+ per scoop
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Quick, convenient, no chewing required
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Great post-workout and for smaller appetites
Look for blends with pea and rice, and watch out for fillers and sweeteners. Bonus: they’re often more cost-effective than many pre-made vegan meals. I recommend one serving daily for most active women.
So what about peanut butter, oats, and beans?
Love them. Use them. Just don’t build your protein plan around them.
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Peanut Butter: Delicious, but mostly fat. 1 Tbsp = ~3g protein.
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Oats: Great carbs, but 5g protein per half-cup.
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Beans: Full of fiber and nutrients, but 70% of their calories come from carbs.
If you’re relying on these to hit 100g of protein a day, you’ll be bloated, gassy, and under-recovered.
Action Steps: Fuel Your Muscle Gains with Plants
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Build every meal around a high-quality protein. Tofu, tempeh, seitan, or TVP should be front and center.
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Add a scoop of plant-based protein powder daily. Post-workout or blended into oats or smoothies.
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Watch the fat and carb ratios. Beans, nuts, and grains are great but can crowd out protein if not balanced.
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Track for a few days. Awareness = power. Make sure you’re actually hitting your goals.
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Plan your meals with purpose. This is what we do inside the ENJOY Community and ENJOY 90 coaching.
Because muscle isn’t built on good intentions. It’s built on consistent, protein-rich meals that support your strength, energy, and goals.
Ready to feel stronger, leaner, and more energized? Come join us inside the ENJOY Community or learn more about ENJOY coaching.