These 10 Vegan Staples Will Pack on Serious Muscle

These 10 Vegan Staples Will Pack on Serious Muscle

We all know the vegan diet is ideal for weight loss and fitness, but what about for athletes and those who want to bulk up? Once you know the best plant and grain-based protein sources, then yes, you can produce serious muscular gains on a vegan diet. Follow in the footsteps of great vegan athletes by optimizing your muscle growth with these 10 high-protein vegan staples.

Vegans: More Awesome than you May Realize!

Did you know that Mike Tyson is vegan? What about Christian Bale, Casey Affleck, and Woody Harrelson? Each day, more and more people are switching to the vegan lifestyle, and they include people who care about muscle. Whether it’s Christian Bale getting shredded to don the cape and cowl of Batman, or MMA fighter Nate Diaz about to surprise the world with another stunning victory, they’re sustained by the vegan diet. You can reap the benefits of this healthy lifestyle as well.

The 10 Muscle Building Staples of the Vegan Diet

Finding protein-packed foods on the vegan diet is simply a matter of knowing where to look. Luckily, the vegan foods that are known to build muscle are diverse and will suit a variety of vegan palates. That means that if you hate beans, then you still have seeds, peas, soy, and many other green sources of protein. The following 10 staples are loaded with protein and are the key to growing muscle on a meatless diet.

Black Beans

Black beans are a highly-versatile vegan superfood. Packing excellent fiber plus a remarkable 8 grams of protein for every half-cup, consider working black beans into your diet on a regular basis. Vegan tacos, rice bowls, and salads can be great ways to infuse black beans into your diet.


Arguably the most adaptable food on the planet, tofu can be flavored like any dessert or entre you want. The trick with successfully adding tofu into your cooking is to know whether you need the soft and creamy kind or the hard and chewy variation. With an impressive 10 grams of protein per cup, it’s good to know that anything you cook with tofu contributes to muscle growth.


All nuts are valuable parts of the vegan diet, but with almond milk, almond butter, and easily edible almonds themselves, almonds are a crucial part. Providing polyunsaturated fats – the good ones – almonds are a beneficial food for vegans who prefer a muscular physique. Their 7 grams of protein per cup make almonds an ideal snack for building muscle.

Green Peas

An underrated superfood, peas are traditionally found in pot pies or atop a scoop of mashed potatoes. But once you find out about their potent levels of fiber and 8 grams of protein per cup, you may find ways to use peas more often. Consider some peas on top of your next soup or salad for a potent boost of protein.

Soy Milk

Many types of non-dairy milk are available for vegans, but for protein, soy milk tops the list. Packed with 8 grams of protein per cup, soy milk is also a source of valuable fats.  You’ll notice many flavors of soy milk on the shelf, but those who are striving for their perfect beach body will want to stick to the unsweetened, organic variation to avoid sugar.


A favorite breakfast food of many people, athletic vegans can rely on oatmeal when getting toned this summer. Not only is oatmeal a phenomenal source of iron, fiber, and vitamin A, but it packs 11.9 grams of fat per 100 grams. Another awesome advantage of oatmeal is that it serves as a vehicle for other potent foods, so consider topping it with almonds, seeds, or peanut butter for extra protein.

Pumpkin Seeds

Seeds are an underestimated superfood that can add serious protein to the vegan diet. Useful seeds include chia, flax, hemp, and sesame, but pumpkin seeds have the most protein. Since one ounce of pumpkin seeds packs 5 grams of protein, they’re an excellent topping for your favorite salads, soups, or other vegan dishes.


The least familiar name on this list, tempeh is actually fermented soy. It’s also extremely nutritious, boasting probiotics, tons of vitamins, and a whopping 17 grams of protein per cup. Vegans often use tempeh the same way you’d use a meat product, so try stacking it on sandwiches or placing it in wraps for some serious protein.

Peanut Butter

A classic American snack food, peanut butter can play a major role in your quest for muscle. Providing high levels of good fats and 8 grams of protein per two tablespoons, peanut butter is one of the most inexpensive and versatile foods on the vegan diet. If you love peanut butter, keep an eye out for other high protein nut butters like almond or pistachio butter to add to your diet as well.

Vegan Protein Bars

If you have a healthy skepticism of protein bars, that’s understandable. While many of them are loaded with sugar and artificial ingredients, it’s important to know that there are some makers of these bars that share your passion for the vegan lifestyle. Bhu Foods offers six varieties of vegan protein bars and two types of vegan cookies, and they make perfect, protein-boosting snacks that you can take anywhere. For example, the Bhu Foods Chocolate Tart Cherry Pistachio bar packs 12 grams of protein.

Let Bhu Foods Vegan Bars Help You Sculpt Your Beach Body!

The key to getting buff on a vegan diet is knowing what to eat. Not all grains and vegetables are created equally, and some have significantly more protein than others. Bhu Foods understands these crucial sources of green protein, as our vegan protein bars use only organic pea protein. With so many potent vegan options and a variety of vegan snacks from Bhu Foods, there’s nothing stopping you from building the muscle you want. Join Bhu Foods and take your physique to the next level this summer!