Besides protein-isolate products like whey protein powder or soy-isolate, these five foods have the distinction of containing the most protein you can get in a single source. They’re also incredibly versatile, able to complement any dish, so we recommend keeping these on hand at all times.

We should also mention that we’re limiting this list to foods our vegan friends can eat, too which is why you won’t find eggs or dairy products but know that both of these are an excellent source of complete protein. So without any further ado…

Nutritional Yeast Flakes

Per volume, nutritional yeast flakes boast the highest percentage of protein of any non-isolate food source, including meat. Per 100 grams you get a whopping 50 grams of quality protein. And yeast flakes are a complete protein, meaning they contain all nine of the amino acids our bodies can’t produce on their own. Of course you would be hard-pressed to eat 100 grams of this stuff in a sitting. Better to sprinkle it like grated cheese to give every meal a nice protein boost.

 Seitan

It’s certain that almost every vegetarian and vegan on the planet has included seitan in their diet at one point or another. With it’s pleasant meat-like texture seitan makes a great meat substitute in any dish. And with 19 grams of protein per 100 grams it’s on par with many fish species for protein content.

One important caveat. Seitan should be avoided by anyone with celiac disease or a gluten sensitivity because it’s made from wheat gluten.

Tofu

Tofu is another popular meat-substitute made from soybeans. It’s essentially flavorless and readily absorbs the flavors of the foods it’s cooked with which means it’s a great meat substitute for people with a relatively narrow palate. And while tofu has 3 grams less protein than seitan per 100 grams it’s a complete protein source, securing it a definite spot in the diet of any vegetarian attempting to build muscle.

Hemp Seed

Nope. Let me stop you there. Put the water pipe away. Hemp seed comes from the marijuana plant’s non-psychoactive cousin. But it’s a powerhouse in its own right. Hemp seeds are chock full of all sorts of beneficial micronutrients and they’re a great source of protein, clocking in at roughly 10 grams per 100 grams of hulled seed. Add into the blender when you’re mixing a protein shake for an extra, nutrition-packed protein boost. Throw them into salads. Really you can add them into anything.

Beans

Beans, beans, the musical fruit.

The more you eat the more you’ll derive fitness benefits from enhanced protein intake.

That version of the old childhood song doesn’t have quite the same but it’s completely accurate (except that beans are a legume and not a fruit). Kidney, navy, pinto, garbanzo beans, and many other varieties all have about nine grams of protein per 100 grams or 15 grams per cup. You can add them to almost anything or just eat them directly from the can! They’re a versatile way to get more protein in your diet. And they’re an effective way to drive unwanted guests from your home!

Photo by Lukas Budimaier on Unsplash

A common rule of thumb for protein intake among weightlifters is one gram per pound of body weight. And, it turns out, research supports this figure. If you’re engaging in particularly strenuous workouts you may need a bit more. For women a good range to focus on is 1 to 1.2 grams of protein per pound of body weight. For men, 1 to 1.5 is optimal.

Using that math, a 140 lb. women that’s looking to build muscle mass and lose weight would need to eat about 140 to 168 grams of protein per day depending on the length and severity of her workout. A 200 lb. man should eat somewhere in the neighborhood of 200 to 300 grams per day.

So how would a person who doesn’t allow the taint of meat to cross their lips achieve these intake levels? It’s all about diet modification.

Restrict Your Vegetable Intake

Vegetables are bulky, fibrous foods, particularly when consumed raw, and they’re short on calories, compared to other types of food. It’s very easy to fill up on veggies, but if you do that you’ll find it difficult to eat enough calories to run a surplus each day, which is necessary to give your body the raw materials it needs to build muscle. Plus fitting the requisite amount of protein into your stomach each day will be challenging. So scale your vegetable intake back. Eat two, maybe three servings a day and switch the rest of your food intake to calorie dense foods like legumes, nuts and whole grains.

Find New, Plant-Based Sources of Protein

Vegetarians and vegans are generally already familiar with non-meat protein sources they can eat to get the protein they need. In order to step up your protein intake research novel sources you don’t currently consume. Greek yogurt, beans, lentils, cottage cheese, tofu, quinoa, spirulina, nuts, seeds, and oatmeal are all great sources of protein (obviously vegans won’t have the included dairy options or eggs available to them). Add any and all of these into rotation. Try and mix it up day to day. You don’t want to eat the same things constantly or you’ll burn out on your diet. In order to build muscle on a vegetarian diet you need to be consistent.

Also, drink plenty of protein shakes. Plant-based protein powders are available online and at any sports nutrition store. Add two scoops of the powder to a cup of unsweetened soy or almond milk. Add in ice, a couple handfuls of your favorite fruits or vegetables and then blend it all together. Protein shakes are a quick, nutritious and easy way to add quality protein into your diet.

Vegetarians of the World, Get Shredded!

You don’t need to sacrifice your ethics in order to get jacked and the stereotype of the spindly vegan too weak to lift a head of broccoli simply isn’t true. The sorts of food you eat don’t matter if you’re getting enough calories, eating the right amount of protein from whatever sources you choose, and hitting the gym frequently.

If you still need convincing that vegetarians can bulk up, consider the jolly green giant. He’s super buff and he IS a vegetable!

Photo by Miguel Maldonado on Unsplash