8 Plant-Based High-Protein Foods for Muscle Growth

Think you need steak or whey to build muscle? Think again.

Plant-based eating doesn’t mean compromising your gains. It just means being a little more intentional with your choices.

Here are 8 high-protein, plant-based powerhouses to keep your muscles growing, energy high, and recovery locked in.

1. Lentils [18g protein per cup]

   Lentils may be small but they’re loaded with protein, fiber, and iron. they’re an easy way to hit your macros. Throw them in soups, stews, or season them up and eat them straight. Simple, effective, done.
   
   

2. Chickpeas [15g protein per cup]

   Salads, roasted, or blended into hummus—chickpeas can hang with any meal. They’re not just a solid protein source; they’re packed with fiber too, so your digestion stays on point while you fuel up.
   
   

3. Tempeh [21g protein per 3.5 oz]

   If you want something dense and chewy that doesn’t come from an animal, tempeh is the move. Fermented soy means better digestion, and it soaks up flavor like a sponge. Marinate, pan-fry, and thank me later.
   
   

4. Tofu [10g protein per 3.5 oz]

   The OG plant protein. Tofu takes on any flavor you throw at it, making it perfect for stir-fries, scrambles, or grilling. High in protein, packed with amino acids—it’s a no-brainer.
   
   

5. Quinoa [8g protein per cup [cooked]

   It’s not just a carb. Unlike most plant-based sources, Quinoa delivers all nine essential amino acids, making it a solid, muscle-fueling complete protein. Swap it for rice when you need more protein on your plate.
   
   

6. Edamame [18g protein per cup]

   Eat them plain, toss them into salads, or blend them into a dip. Edamame is a solid protein source with a side of fiber and healthy fats— an easy win.
   
   

7. Chia Seeds [5g protein per 2 tbsp]

   Tiny but powerful. Chia seeds add protein, omega-3s, and fiber to whatever you’re eating. Toss them in smoothies, oats, or yogurt for an easy nutrition boost.
   
   

8. Hemp Seeds [9g protein per 3 tbsp]

   Hemp seeds are a protein powerhouse. Sprinkle them over food, blend them into shakes, or mix them into nut butter. Simple, effective, and packed with nutrients.

Building muscle on a plant-based diet is 100% doable—you just need to know where to get your protein. Mix it up, stay consistent, and keep training hard. Your body [and your gains] will thank you.

But let’s be real—knowing which foods can build muscle is one thing. Actually turning them into meals that hit your macros, taste good, and don’t leave you feeling like a bloated bean bag? That’s another story.