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Maintaining a healthy lifestyle on a plant-based diet isn’t too hard once research is done and groceries are bought, but gaining and keeping muscle can prove to be a difficult task for some. But it definitely doesn’t have to be.
Don’t worry about figuring out the numbers by yourself, the USDA has a great nutrition calculator where you can calculate daily nutrient recommendations for your weight. Plus, you have us! There are a few foods you can add to your diet and meals that will make muscle building as a vegan, easy as pie! Or should we say…easy as protein pancakes! Check out these 15 recipes from our Food Monster App and get building!
1. Zucchini and Edamame Miso Soup
One of the healthiest unprocessed protein you can eat is edamame. Edamame is the soy plants seed, which you’ll find still in the pod or shelled. Eat it in this Zucchini and Edamame Miso Soup.
2. Cilantro Edamame Burger
This Cilantro Edamame Burger is another great way to incorporate edamame. Serve in a lettuce wrap or on burger buns with your favorite toppings.
3. Edamame Seaweed Salad
We had to include another recipe, because this Edamame Seaweed Salad is just another great lunch you can eat for muscle building.
4. Sesame Tofu
Tempehs’ a great option for minimally processed protein. It’s made of whole cooked, fermented soybeans and then pressed into a block. Tempeh is extremely easy to use when cooking, just think of it like tofu! This Sesame Tofu tastes just like Chinese takeout!
5. General Tso’s Tofu
This General Tso’s Tofu is crispy and flavorful, the sauce is not too sweet and not too spicy, just thick and rich, the way we all remember it.
6. One-Pan Cheesy Mexican Quinoa
Quinoa looks a lot like rice, and many cook quinoa like any other grain. However, quinoa is actually a seed! It’s also a complete protein. Try some in this One-Pan Cheesy Mexican Quinoa, filled with quinoa, black beans, and chickpeas.
7. Bright Beet Salad With Quinoa In a Citrus Vinaigrette
This pretty Bright Beet Salad With Quinoa In a Citrus Vinaigrette will keep you full and pack your body with nutrients. Red beets are shredded, then tossed in a citrusy vinaigrette along with creamy chunks of avocado, carrots, edamame, hearty quinoa, and toasty pumpkin seeds.
8. Butternut Squash Quinoa Patties
Another way to enjoy quinoa, is in this Butternut Squash Quinoa Patties. These patties are filling, crunchy and packed with lots of flavor!
9. Chia Strawberry Smoothie
Seeds, including flax, chia, sesame, and sunflower, are packed with protein and “good” fats. This Chia Strawberry Smoothie gives you omega 3 & 6 fatty acids. It’s full with calcium, potassium, antioxidants, and proteins. And it tastes so good!
10. Lemon Coconut Granola With Cashews
Another way to add chia seeds into your diet is in this Lemon Coconut Granola With Cashews. Add them to your yogurt or eat them as you please!
11. Chia Ginger Fresca
For a fresh drink, this Chia Ginger Fresca is perfect, especially during the summertime. It has nausea-busting properties from the ginger and lemon, lots of immune-boosting vitamin C and tons of digestion-enhancing fibre from the chia seeds.
12. Kidney Bean and Lentil Curry
The combination of beans and rice make for a great complete protein and the options are endless with this combination. This Kidney Bean and Lentil Curry will quickly become your favorite dinner.
13. Hearty 15-Bean and Vegetable Soup
For something a bit warmer, try this Hearty 15-Bean and Vegetable Soup. Swiss chard, white mushrooms, and fresh tomato balanced the beans with hearty vegetable flavor.
14. Mushroom, Beet, and Black Bean Burger
This tasty Mushroom, Beet, and Black Bean Burger is just as good as it looks. Not to mention, mushrooms and roasted beets provide you with that fantastic fifth taste: umami.
15. Breakfast Sandwich With Tofu Egg and Tempeh Sausage
Tofu is tempeh’s more popular cousin. Its mild flavor and texture make it more versatile, which then makes it easy to add into a variety of recipes. For early mornings, try this Breakfast Sandwich With Tofu Egg and Tempeh Sausage.
Learn How to Cook Plant-Based Meals at Home
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects.
For those of you interested in eating more plant-based we highly recommend grabbing our favorite plant-based cookbooks and downloading the Food Monster App — with over 20,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals, and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
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