How I built muscle on a vegan diet (without living on protein shakes and sad lentils)

Let’s start with the elephant-sized misconception in the room: that you need animal protein to build muscle.

But studies have shown otherwise. A 2020 review in Nutrients found that plant-based protein can be just as effective for muscle gain—as long as you hit your daily protein target and get a variety of amino acids. Translation? Beans, grains, nuts, seeds, and yes, even veggies, can stack up.

Still, that doesn’t mean any plant-based diet will get you results. I learned that the hard way during my “potatoes and peanut butter” phase. Energy? Through the roof. Muscle gains? Not so much.

Step 1: I stopped winging it and actually tracked my protein

The first shift came when I stopped playing plant-based roulette and got intentional.

Instead of guessing, I used a macro calculator and set a reasonable goal: around 1.6 grams of protein per kilogram of body weight (the sweet spot for muscle growth according to sports nutritionists). That gave me a number to aim for—around 110 grams per day.

And spoiler: I didn’t hit it overnight. But I didn’t have to chug chalky shakes either.

I started by building my meals around protein-rich ingredients I actually liked:

• Tofu and tempeh: Crispy in a stir-fry, scrambled for brunch, or sliced in sandwiches.

• Lentils and chickpeas: Not sad when spiced right. Curry was my MVP.

• Seitan: The chewy, satisfying star of my vegan burritos.

• Edamame and peas: Sneak them into fried rice, salads, even pasta.

• Quinoa and buckwheat: Way more protein-packed than your average grain.

Protein powder? Still in the pantry, but only for those days I needed a quick boost—not the foundation of every meal.

Step 2: I stopped fearing carbs—and made them work for me

Here's a plot twist: I didn’t cut carbs to get leaner. I actually embraced them.

Carbs fuel your workouts. And if you’re lifting weights, biking, or chasing a toddler across the park, you need fuel. I just made smarter swaps.

Think:

• Oats with flax and almond butter

• Sourdough toast with hummus and hemp seeds

• Rice bowls with spicy tofu, avocado, and grilled veggies

Once I made carbs my friend (not my scapegoat), I had the energy to lift heavier and recover faster. And yes, I still ate dessert. Balance, baby.

Step 3: I stopped overcomplicating it

There’s a moment in every plant-based fitness journey where you realize: You don’t need to master nutritional biochemistry. You just need a few go-to meals that check the boxes.

For me, it was:

• A breakfast burrito with tofu scramble, black beans, salsa, and avocado

• A lunch bowl with quinoa, roasted chickpeas, tahini dressing, and greens

• A stir-fry dinner with tempeh, broccoli, soba noodles, and a spicy peanut sauce

• Snacks like roasted edamame, peanut-date bites, and smoothies with chia seeds

No spreadsheets. No sad desk salads. Just colorful, craveable food that happened to be protein-packed.

Step 4: I shifted the focus from aesthetics to strength

At some point, my “how do I get vegan abs” obsession morphed into “how do I deadlift more than my bodyweight?” And you know what? That shift made all the difference.

Suddenly, meals weren’t about restriction. They were about recovery. Sleep wasn’t optional—it was part of the plan. And food wasn’t “clean” or “dirty.” It was fuel.

Focusing on performance made me feel capable, not guilty. And yes, I gained muscle. But more importantly, I gained a sense of agency over my body that no protein bar ever gave me.

Why this matters beyond the gym

Okay, let’s zoom out for a second. Why should anyone care about vegan muscle-building beyond aesthetics?

Because it disrupts an outdated narrative: that plant-based eating is only for passive, skinny, salad-loving types. That strength belongs to meat-eaters. That sustainability means sacrifice.

The truth? A well-planned vegan diet supports physical strength and environmental strength.

Animal agriculture accounts for nearly 15% of global greenhouse gas emissions, according to the UN’s Food and Agriculture Organization. Shifting to more plant-based meals—especially protein sources—reduces that footprint. You’re not just feeding your muscles. You’re feeding a movement.

If you’re starting your own plant-powered strength journey, here’s what I’d recommend:

1. Pick 3 protein heroes you actually like. Rotate them into your meals every week.

2. Don’t fear carbs—just pair them with fiber, fat, and protein. Think rice and beans, not white bread and jam.

3. Don’t rely on powders to “fix” your diet. Use them as a convenient tool, not a crutch.

4. Train with intention. You don’t need to be a bodybuilder. You just need consistency and progressive overload.

5. Eat enough. Vegan doesn’t mean low-calorie. Undereating slows muscle growth.

6. Trust the process. Results won’t show overnight. But you’ll feel better faster than you expect.

The takeaway? You don’t need chicken breasts and bro-science to get strong

You need good food, clear goals, and a little patience.

So the next time someone asks where I get my protein, I just smile and say: “From the same place I get my confidence—plants.”

Then I go finish my tofu bánh mì.