11 High Protein Vegan Recipes for Muscle-Building

11 High Protein Vegan Recipes for Muscle-Building - Tofu

In this post, we will discuss the 11 High Protein Vegan Meals for Muscle-Building.

Just because you are cutting out—or cutting down on—dairy, meat, and eggs from your diet does not mean you are banished to a life of eating bland lettuce and bean sprouts for breakfast, lunch, and dinner. There are plenty of protein rich vegan approved foods that, when prepared correctly, are just as delicious as any juicy steak or cheese omelet.

Here, we called on some of the top plant-based nutritionists to provide us with a high protein vegan bodybuilding diet, fit for any guy who hits the gym regularly and wants to get shredded.

Whether you are a full-on vegan or someone who is looking to incorporate more vegetables and plants in their diet, these high protein vegan recipes will not disappoint you.

 

Table of Contents

 

1. High-Protein Breakfast Shake

Ingredients

  • 1 frozen banana, sliced
  • 1 cup unsweetened non-dairy milk (for higher protein content, choose soy milk)
  • 2 tablespoons hemp seeds
  • 1 tablespoon chia seeds
  • 1 tablespoon maca powder
  • 1 scoop vegan protein powder
  • 2 tablespoons powdered peanut butter

Directions

  1. Place all the ingredients in a blender.
  2. Blend until smooth and serve.

Serves: 1 person

Recipe courtesy of Andy Bellatti, MS, RD

2. Tofu Scramble

Ingredients

  • 1 teaspoon olive oil
  • ¼ cup onions, chopped
  • 1 cup red and green bell peppers, chopped
  • 1 cup spinach
  • 1214 oz. tofu, crumbled
  • Salt and pepper to taste

Directions

  1. Heat oil in a pan briefly, then add onions and peppers.
  2. Sauté until vegetables are softened.
  3. Add spinach, crumbled tofu, salt and pepper.
  4. Cook for a few minutes on medium heat and serve.

Serves: 2 persons

Recipe courtesy of Vandana Sheth, RDN, CDE  

Related: Best Chef Knives

Read article

 

3. Red Pepper and Chickpea Salad

Ingredients

  • 2 15oz. cans chickpeas (no salt), drained and rinsed
  • 3 red peppers, finely diced
  • 1 cup cilantro, chopped (about 1 bunch)
  • 1 cup flat leaf parsley, chopped (about ½ bunch)
  • 13 cloves garlic, minced (depending on preference)
  • 1 tablespoon olive oil
  • Juice of 1 lemon
  • Pinch of Himalayan salt and freshground pepper
  • Whole wheat pitas

Directions

  1. Toss all ingredients in a large bowl.
  2. Cover and chill for a minimum of 2 hours to allow flavors to blend together.
  3. Once chilled, remove from fridge and spoon into a whole wheat pita.

Serves: 8 – 10 persons

Recipe courtesy of KyLee Fournier, certified sports nutritionist  

4. Southwestern Quinoa Power Bowl

Ingredients

  • ½ cup cooked quinoa
  • ½ cup cooked black beans
  • 6 oz. firm tofu
  • 2 cups greens of your choice
  • ½ cup bell peppers, chopped
  • 1 small tomato, diced
  • ¼ cup chopped cilantro and green onions
  • Lime juice, to taste
  • Salt and pepper to taste

Directions

  1. Add quinoa, beans, and veggies to a bowl.
  2. Toss with lime juice, salt, and pepper to taste.

Serves: 1 person

Recipe courtesy of Vandana Sheth, RDN, CDE  

5. Tofu “Egg” Salad Lettuce Wraps

Ingredients

For the dressing: 

  • ⅓ cup vegan mayo
  • ⅓ cup relish
  • ¼ teaspoon turmeric
  • ¼ teaspoon cumin
  • ½ teaspoon apple cider vinegar
  • Salt and pepper to taste

For the salad: 

  • 10 ounces extra firm tofu, drained (at least 15 min) and crumbled
  • 3 celery stalks, sliced down the center and finely chopped
  • ¼ small red onion, finely chopped

Wraps: 

46 iceberg lettuce leaves

Directions

  1. In a bowl toss dressing and salad together until combined.
  2. Spoon onto lettuce leaves. Serve chilled.

Makes: 4-6 Lettuce Wraps

Recipe courtesy of KyLee Fournier, certified sports nutritionist  

6. Tempeh Joes

Ingredients

  • 1 8oz. package tempeh (any variety)
  • 1 cup low-sodium canned chickpeas, rinsed
  • 1 tablespoon olive oil
  • 3/4 cup onions, chopped
  • 4 garlic cloves, minced
  • 1 cup green peppers, chopped
  • 1 can diced or petite-cut tomatoes (preferably with jalapeño peppers)
  • 2 tablespoons chili powder
  • ½ teaspoon paprika
  • ¼ teaspoon cumin
  • 4 wholegrain buns (Try Food for Life brand)

Directions

  1.  Place a cup of rinsed chickpeas in a bowl and mash them. Set aside.
  2. Slice tempeh into one-inch-thick slices. You can either steam the tempeh for approximately 15 minutes or stir-fry it in a tablespoon of olive oil for approximately 10 minutes. Once tempeh is steamed or stir-fried, cut into small pieces.
  3. In a large pan, heat the tablespoon of olive oil. Once oil is hot, add onions and garlic, stirring frequently.
  4. Once onions and garlic are lightly browned, add peppers, mashed chickpeas, and cut-up tempeh.
  5. Stir frequently over medium heat for five minutes.
  6. Add diced tomatoes, chili powder, paprika, and cumin.
  7. Raise heat and stir frequently for approximately five minutes (in the meantime, toast whole grain buns).
  8. Place tempeh joe mix on toasted buns and enjoy.

Serves: 4 persons

Recipe courtesy of Andy Bellatti, MS, RD  

7. Vegan Chili

Ingredients

  • 1 teaspoon olive oil
  • 1 small onion, chopped
  • 1 cup canned black beans, rinsed
  • 1 cup kidney canned beans, rinsed
  • ½ cup frozen corn, defrosted
  • 1 8-16 oz. can of diced or crushed tomatoes
  • 2 tablespoons chili powder
  • 1-2 teaspoons cumin
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

Directions

  1. In a large pan, add oil and heat over medium heat.
  2. Add onions and sauté until soft, about five minutes.
  3. Add remaining ingredients to the pan and stir. Cover and simmer for about 1520 minutes.

Serves: 1 person

Recipe courtesy of Vandana Sheth, RDN, CDE 

8. Seitan Stir-Fry

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 3 garlic cloves, diced
  • 1 container White Wave seitan, cut into bite-size chunks
  • 1 small orange pepper, diced
  • 1 small green pepper, diced
  • Paprika powder, to taste
  • Pepper, to taste
  • Salt, to taste (optional)
  • 1 avocado
  • 2 cups quinoa, cooked

Directions

1. Heat the olive oil at medium-high temperature in a mediumsized pot. Once oil is sufficiently heated (you should see “waves” in the oil when you move it around the pot), throw in the diced garlic. Be sure to move it around often to prevent it from burning.

2. Once the garlic reaches a golden color, throw in the diced peppers and increase the heat to high. Continue to heat for five minutes. Stir frequently.

3. Add in seitan chunks. While stirring, add pepper and paprika powder, to taste. Stir for two minutes and then lower heat back to medium for five more minutes, stirring frequently. Remove from heat.

4. Cut a ripe medium-sized avocado into thin slices. Place a scoopful of quinoa in a serving bowl. Top quinoa with seitan stir fry and avocado slices.

Serves: 2 persons

Recipe courtesy of Andy Bellatti, MS, RD  

9. HighProtein Pasta

Ingredients

  • 4 oz. black bean pasta or chickpea pasta
  • Marinara sauce
  • Olive oil

Directions

  1. Cook pasta according to package instructions.
  2. Once done, drain pasta and add back to the pot.
  3. Add oil and sauce to the pot and toss until combined; season with salt and pepper.

Serves: 1 person

Recipe courtesy of Vandana Sheth, RDN, CDE  

10. Hemp Energy Balls

Ingredients

  • 1 cup oats
  • ¼ cup hemp seeds, plus extra to roll balls in
  • ¼ cup shredded unsweetened coconut
  • ½ cup peanut or almond butter
  • ¼ cup maple syrup
  • ¼ cup mini vegan dark chocolate chips (optional)

Directions

1. Stir dry ingredients together. Once combined, add nut butter, maple syrup, and chocolate. Mix well.

2. Use an ice cream scoop to scoop the mixture, and form each ball by rolling them with your palm.

3. Roll and coat the outside of each with ball hemp seeds and place in a container. Store it in the refrigerator.

Makes: approx. 18 balls.

Recipe courtesy of KyLee Fournier, certified sports nutritionist  

11. Sweet Vegan Nut Butter Spread

Ingredients

  • 2 tablespoons nut butter of choice
  • 1 tablespoon molasses
  • ½ tablespoon maple syrup
  • Rice cakes or toasted vegan whole wheat bread
  • 2-3 tablespoons hemp seeds
  • Sliced banana (Optional)

Directions

  1. In a bowl, mix nut butter, molasses, and maple syrup until well combined.
  2. Spread mixture on rice cakes or toast and sprinkle with hemp seeds and banana slices.

Serves: 2 – 4 persons

Recipe courtesy of KyLee Fournier, certified sports nutritionist  

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!