By using this site, you agree to the Privacy Policy and Terms of Use.
Accept
Top 100 RecipesTop 100 RecipesTop 100 Recipes
  • Home
  • Recipes
  • Keto Food
  • Vegan Food
  • Dessert
  • Drinks
  • Videos
Reading: 5 Plant-Based Foods to Boost Your Muscle Growth – One Green Planet
Share
Notification Show More
Top 100 RecipesTop 100 Recipes
Search
  • Home
  • Recipes
  • Keto Food
  • Vegan Food
  • Dessert
  • Drinks
  • Videos
Follow US
© 2024 All Rights Reserved | Powered By Top 100 Recipes.
Top 100 Recipes > Vegan Food > 5 Plant-Based Foods to Boost Your Muscle Growth – One Green Planet
Vegan Food

5 Plant-Based Foods to Boost Your Muscle Growth – One Green Planet

February 14, 2025
Share
9 Min Read
5 Plant-Based Foods to Boost Your Muscle Growth – One Green Planet
SHARE

Contents
High-Protein Foods1. Edamame2. Tempeh3. Tofu4. Black Beans5. Nuts and Seeds

Help keep One Green Planet free and independent! Together we can ensure our platform remains a hub for empowering ideas committed to fighting for a sustainable, healthy, and compassionate world. Please support us in keeping our mission strong.

Maintaining a healthy lifestyle on a plant-based diet is quite simple, but gaining and muscle building can prove to be a difficult task for some. Figuring out the correct balance of proteins, carbs, and fats then applying the correct servings for your body size is the best way to lose weight and gain muscle.

Don’t worry about crunching the numbers yourself, the USDA has a great nutrition calculator where you can calculate daily nutrient recommendations for your weight. Make sure to select “Daily Calorie Needs”, “Carbohydrate”, “Protein”, and “Fat”.

Once you have determined your personal recommended daily intake, it’s time to learn the right foods and supplements to buy. Whether your whole food is plant-based or vegan for the animals there’s a plethora of protein-packed choices in your local Whole Foods, Trader Joe’s, or Sprouts. You can also make your own protein powder at home!

To start you’re going to need to buy some protein powder, something versatile that can be used as pre or post-workout, with a good carbohydrate-to-protein ratio.

Here are some suggested products:

Plant-based proteins are often criticized for the fact that they lack complete protein sources and contain fewer branch chain amino acids (BCAA’s) than animal-based protein powders. BCAA’s stimulate protein synthesis, which in turn promotes muscle gain. To build muscle mass your rate of protein synthesis needs to exceed your rate of protein breakdown, this is what BCAA’s help with.

BCAA’s can be taken pre-, peri, or post-workout because they are a free-form supplement, meaning they require no digestion are quickly absorbed by the bloodstream, and are available for use by many metabolic functions. Great BCAA powders to try include Naked Nutrition. Type Zero and a Plant Aminos + BCAA combo.

See also  Homemade Gluten-Free ‘Chicken’ [Vegan] – One Green Planet

High-Protein Foods

Now that you’ve gotten the supplements and information you need to increase your results at the gym, it’s time to talk about food. Real, plant-based, protein-packed foods. There are many protein-packed, processed vegan foods that are great for meeting protein guidelines but tend to have extremely high sodium content.

Brands like Gardein, Beyond Meat, and Boca make meatless products reminiscent of your favorite foods that you loved before you went vegan. Some vegans like to steer clear of mock meat products because of the high sodium and saturated fat levels, but they are still great alternatives to their meaty counterparts.

1. Edamame

Zucchini and Edamame Miso Soup/One Green Planet

One of the healthiest unprocessed proteins you can eat is edamame. Edamame is the soy plant’s seed, which you’ll find still in the pod or shelled. You can eat it after being steamed shortly. Most grocery stores carry frozen soybeans and other great soybean products like edamame spaghetti. Edamame packs an impressive 18g of protein per serving and can be used in recipes like Zucchini and Edamame Miso Soup, Cilantro Edamame Burgers, or as it is for a snack.

2. Tempeh

TLT: Tempeh Lettuce Tomato Sandwich/One Green Planet

Tempeh is a great option for minimally processed protein. It’s made of whole cooked, fermented soybeans and then pressed into a block. Tempeh and tofu are very versatile but can be intimidating to use if you’re unfamiliar with the flavor profiles. The texture is similar to cooked beans and the flavor is unfamiliar but mild and easy to manipulate with marinade or seasoning. When compared per serving, tempeh is looked at as the healthier version of tofu because it has more fiber, protein, and vitamins. Tempeh is great for cooking Breakfast Scrambles, plant-based BLT Sandwiches (pictured above), and Raspberry Glazed Holiday Roasts!

See also  12 Plant-Based Cauliflower Wing Recipes! – One Green Planet

Some cooks recommend steaming or simmering the tempeh before cooking, then adding marination/spices and continuing cooking. Whether you choose to bake it, grill it, fry it, or sautee it you can pack it with flavor if you follow these steps.  

3. Tofu

Tofu Créme Brûlée/One Green Planet

Tofu is tempeh’s more popular cousin. Its mild flavor and texture make it more versatile. Tofu consists of curdled soy milk, similar to cheese processing. Curdled milk is then drained and then pressed into blocks. It’s known for its chameleon-like quality because it can be used in a wide variety of recipes from decadent Tofu Creme Brulee (pictured above), to Tofu Egg Breakfast Sandwiches and even Tofu Lasagna.

4. Black Beans

Butternut Squash Black Bean Enchiladas/One Green Planet

Something that is a little more familiar to everyone’s palette is black beans. They are great at absorbing flavor and have an impressive 15 grams of protein and only 227 calories per serving. Whether you’re in the mood for something simple like Black Bean Burgers, or something a little more complex like Butternut Squash Black Bean Enchiladas (pictured above) you can find endless recipes with great nutritional value on the Food Monster App.

Snacking is many people’s Achilles heel in the dieting world. Whether you’re vegan or not, household snacks like chips, and crackers are often high in saturated fat, sugar, and calories.

5. Nuts and Seeds

Nuts and seeds are great choices when looking for a high-protein, low-calorie snack.The nutritional value is affected by salt and roasting, so purchase raw nuts and seeds in bulk. Some of the best nuts to eat include raw Pine Nuts, Almonds, and Pistachios.  

See also  Crisp on the outside, fluffy within, these Cinnamon Doughnuts with a rich coffee and velvety vanilla glaze are a game-changer.

Seeds are a great source of fiber, protein, and unsaturated fats. They’re great to use as salad toppings in oatmeal or as they are for a quick snack. Flax Seed, Hemp Seeds, and Pumpkin Seeds are among the best seeds to consume when trying to gain muscle.

When snacking and eating meals keep in mind your daily recommended intake of protein, fats, and carbohydrates. If looking to build muscle, slowly increase your daily intake of protein and stay away from saturated fats and sugars. Protein powders and mock meats are great when you need a quick go-to fix of protein. But, the bulk of your protein should come from whole food plant-based products like edamame, beans, and raw nuts.

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:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!

You Might Also Like

**Engaging & Professional Rewrite:** Smoked Seitan [Vegan] – A Flavorful Option from One Green Planet Alternative (slightly more direct): Smoky Seitan [Vegan] – Perfect for Vegans on One Green Planet

Indian Mango-Saffron Popsicle [Vegan] – One Green Planet

15 Seasonal Summer Fruit Salads to Beat the Heat! – One Green Planet

Your Beach Day Won’t Be Complete Without These 15 Exceptional Vegan Recipes | One Green Planet

Here are several options with different approaches, all maintaining the original meaning while being more engaging and professional: **Focus on Action & Result:** 1. **10 Expert Tips to Create Delicious Plant-Based Veggie Sandwiches** 2. **Crafting Mouthwatering Plant-Based Veggie Sandwiches: Pro Tips for Success** 3. **Elevate Your Game: 10 Tips for Flavorful, Delicious Plant-Based Veggie Sandwiches** **Focus on Quality & Appeal:** 4. **How to Make Satisfying and Delicious Plant-Based Veggie Sandwiches** 5. **Transform Boring Veggies into Amazing Plant-Based Sandwich Components with These 10 Tips** **More Direct & Benefit-Oriented:** 6. **The Ultimate Guide: 10 Ways to Make Mouthwatering Plant-Based Veggie Sandwiches** 7. **Unlock Deliciousness: Your Complete Guide to Perfect Plant-Based Veggie Sandwiches (10 Tips)** Choose the one that best fits the specific tone and focus of your content!

TAGGED: Vegan, Vegan Food
Share This Article
Facebook Twitter Copy Link
Previous Article Enchiladas Recipe Video | Veg Enchiladas | How to Make Enchiladas | Mexican Food | Jay Patel Enchiladas Recipe Video | Veg Enchiladas | How to Make Enchiladas | Mexican Food | Jay Patel
Next Article A glass jar filled with birthday cake overnight oats, topped with whipped cream and colorful sprinkles, with a bottle of milk and another jar of oats in the background. Birthday Cake Overnight Oats
Leave a comment Leave a comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest News

What Is Jock Itch? 
What Is Jock Itch? 
Keto Food July 11, 2025
Give Seitain a Chance with These Recipes
**Engaging & Professional Rewrite:** Smoked Seitan [Vegan] – A Flavorful Option from One Green Planet Alternative (slightly more direct): Smoky Seitan [Vegan] – Perfect for Vegans on One Green Planet
Vegan Food July 11, 2025
horizontal photo of ice cream in container with scoop on wooden table
Roasted Strawberry Ice Cream – Barefeet in the Kitchen
Dessert July 11, 2025
Viral Mango Ice Cream🍦(SUMMER SPECIAL) - Eggless Ice Cream Recipe - Only 2 Ingredients - BaBa Food
Viral Mango Ice Cream🍦(SUMMER SPECIAL) – Eggless Ice Cream Recipe – Only 2 Ingredients – BaBa Food
Videos July 11, 2025
Indian Kulfi
Indian Mango-Saffron Popsicle [Vegan] – One Green Planet
Vegan Food July 11, 2025

You Might also Like

Give Seitain a Chance with These Recipes
Vegan Food

**Engaging & Professional Rewrite:** Smoked Seitan [Vegan] – A Flavorful Option from One Green Planet Alternative (slightly more direct): Smoky Seitan [Vegan] – Perfect for Vegans on One Green Planet

July 11, 2025
Indian Kulfi
Vegan Food

Indian Mango-Saffron Popsicle [Vegan] – One Green Planet

July 11, 2025
15 Seasonal Summer Fruit Salads to Beat the Heat! – One Green Planet
Vegan Food

15 Seasonal Summer Fruit Salads to Beat the Heat! – One Green Planet

July 11, 2025
Don’t Head to the Beach Without These 15 Delicious Vegan Recipes—Your Taste Buds Will Thank You! – One Green Planet
Vegan Food

Your Beach Day Won’t Be Complete Without These 15 Exceptional Vegan Recipes | One Green Planet

July 10, 2025
top-100-recipes

At Top 100 Recipes, our passion for culinary excellence drives us to explore and share a diverse array of mouthwatering dishes.

Editor Choice

When there’s no vegetable in sight at home, whip up a unique and innovative potato dish that’s sure to impress. Aloo Ki Sabzi: Elevating the Humble Spud to New Heights.
What’s your take on a creamy American-Italian fusion dish? Here’s an ode to the beloved pasta classic: Carbonara.
Red, White, and Blue Caprese Salad
16 Chewy, Gooey, Nutty Vegan Fudge Recipes – One Green Planet

Follow Us on Socials

We use social media to react to breaking news, update supporters and share information

Facebook Twitter Telegram
  • About Us
  • Contact Us
  • Disclaimer
  • Privacy Policy
  • Terms of Service
Reading: 5 Plant-Based Foods to Boost Your Muscle Growth – One Green Planet
Share
© 2024 All Rights Reserved | Powered By Top 100 Recipes.
Welcome Back!

Sign in to your account

Lost your password?