Some people think that building muscle while on a plant-based diet is difficult or impossible because they don’t think it’s possible to get enough protein for muscles to build and strengthen.

There are some widespread misconceptions about plant-based based diets and plant-based muscle building including the belief that you can’t get enough protein on a plant-based diet to build muscle. Most people also think that you need more protein to build muscle than you really do because of the constant message “eat more protein” in the fitness community. Don’t let misconceptions keep you from trying a plant-based diet while building muscle or just taking a break from meat… it can be done.


Diet for Plant-Based Muscle Building isn’t as difficult as some may think, but you have to be mindful of the quality of food. Foods to power your body while building muscle. Some people choose to use plant-based supplements and some don’t, but the choice is yours and will depend on your personal tastes. You will also need to ensure you eat the proper amount of calories to build muscle.

The protein myth - you can’t get enough protein on a plant-based diet - stops a lot of people from trying a plant-based diet. They don’t believe it’s possible to get enough protein on a plant-based diet to be muscular or healthy. Misconceptions about protein needs are rampant in the fitness community, and some companies perpetuate these misconceptions to sell their protein products. The meat, dairy, and supplement industries can also do that to earn your business.

The truth about protein: it is almost impossible to be protein deficient if you eat a healthy diet of whole plant-based foods. You don’t have to get protein from animal products.

Here are some high protein foods to focus your diet around.

  • Beans and legumes – high in fiber and protein.
  • Nuts and seeds – high in protein and healthy fats.
  • Plant-based protein shakes – a source of protein intake can be plant-based protein powder for protein shakes instead of whey protein.
  • Tofu (soy milk bean curd), Tempeh (fermented soybean product), Seitan (wheat gluten product) meat substitutes that pack a huge protein punch.
  • High protein vegetables – broccoli, asparagus, kale, and many other vegetables contain high amounts of protein.


Weightlifting on a Plant-Based Diet. To gain muscle, whatever diet you’re on, you will have to train. You will need resistance in order to strengthen and build muscle, and lifting weights is perfect for that. Choose a well-rounded weightlifting program that focuses on compound lifts. Train regularly, and continue to increase resistance or weight, so that you’re challenging your muscles. When your muscles are challenged, they grow. You may also see that on a plant-based diet that you recover faster. Many vegan athletes have reported much lower recovery times after workouts.


It is possible to build muscle on a plant-based diet. These tips should help you get started building the body you want while providing it with the right foods to power your workouts. Focus on quality foods, get adequate rest, and train hard, and you will be able to build the muscle you want.