When people think of vegetarian or vegan diets, they think of them as being low in protein, carbs, or vitamins. However, the is completely opposite; since vegans have more protein intake due to protein-enriched vegetables, fruits, and grains, they have more protein deficit. According to Leslie Bonci, a Registered Dietitian from the University of Pittsburgh Medical Center, the only technicality involved in substituting dairy with other calcium substitutes and you'll get a perfect recipe for muscle-building essentials. 

The primary factors that can elevate your body structure are weight training and the necessary ratio of protein consumption throughout the day. On average, you must get up to 0.7 grams of protein per pound of your body, which must be divided equally between meals. There are many sources of muscle foods, even vegan options, which would give you the strength and energy you need to get going. Learn how to start a gym from scratch.

This blog will suggest some of the best muscle-building vegan foods for skinny guys.

8 Best Muscle-Building Vegan Foods

Vegan seems to be a strict diet, but when you look at it as a lifestyle, you may not find it as restricted as expected. Although it is a pricey equivalent of your normal meal, it is worth the price if you can afford it. Since muscle building requires ample food intake, you should do it so that it won't result in overeating, food poisoning, or other disorders. Food quantity for vegans would be the same as normal eaters; they must pick appropriate substitutes for dairy, meat, and gluten. Some of the top vegan-friendly muscle-building items are:

Leafy Greens

Green vegetables, especially those with leaves, are known to be one of the most healthy food options. Even in our childhood, our parents pushed us to eat these vegetables for nourishment, growth, and energy. If you're considering strengthening your muscles, keeping your diet as rich in nutrients as possible is important. From peas and kale to spinach and even cilantro, you can get the most protein-rich leaf vegetables that can level up your stamina and balance out your protein consumption for a day. You can easily find vegetables like kale, cucumber, and spinach raw as a refreshing salad and can even blanch broccoli and peas for a gourmet dinner. Most people drink green smoothies with leafy vegetables in the morning for an energetic day through which you can instantly get up to 15 grams of protein.


Legumes are a haven for vegan people, making up for many non-vegan food items. The legumes are generally peas, chickpeas, lentils, and soybeans. If you have creative insight when it comes to food, you can make anything from delicious burgers to creamy pasta with the help of these legumes. They have a moderate quantity of fat, with zero cholesterol being one of the most fruitful protein sources for vegans. You can easily have them in any way you like: boiled, mashed, toasted, or seasoned with salads, soups, snacks, and more.

As per the calorie calculator, cooked lentils can have 18 grams of protein and, when combined with salads, can fulfill your protein intake for the entire day.


Fit more bone-sustaining calcium into your eating routine without enjoying dairy by stacking up on nuts like peanuts, almonds, and pistachios. According to the calorie counter, a single serving of each has around 160 great calories since they're made out of an even mix of protein, fiber, and fat. Besides being the ideal nibble in a hurry or the workplace, nuts are a wonderful power food that will assist with topping you off and managing you down. Nut and seed margarine are higher in fat than protein; however, these 'great' fats make you lean.

Non-dairy Milk

As you know, dairy is a big no for vegan people, but it doesn't mean you can't find a replacement for calcium anywhere else. A dozen items equally rich in calcium can substitute your dairy intake. You can try soy milk, oat milk, almond milk, hemp milk, coconut milk, rice milk, and hazelnut milk. A cup of hemp milk is not only rich in calcium, fulfilling at least 30% of your calcium needs for the day but also has around 3 grams of protein, and if you want an extra amount of protein, then you can always try soy milk that has 8 grams. Drink it as is, make a fruit smoothie, or pour it on cereal; it can help you get the muscle-building essentials you need.

Cruciferous Vegetables

The vegetables belonging to the Cruciferae family with various species and genera are cruciferous. These veggies include broccoli, cabbage, cauliflower, bok choy, brussels sprouts, mustard, and more. These vegetables are loaded with vitamins and minerals like Vitamin K, Vitamin A, and Vitamin C. It helps to reduce heart disease, eliminate cancer risk, and decrease inflammation. You can easily get a proper protein quantity that you should take within a day.

Pea and Hemp Protein Powder

Most protein powders aren't vegan-friendly, but if your trainer has made it mandatory for you to consume protein powder, then you should for pea and hemp bases. Since pea is rich in amino acids, it is quite close in nutrients to animal protein. Certain vegan brands can offer pea and hemp powders.


Individuals will generally ignore the strength of plant-based protein; however, they're the second-most noteworthy wellspring of protein after meat. All bean assortments, including dark, pinto, naval force, kidney, and so on, have a normal of around 15g protein. Additionally, beans are astoundingly low in fat, high in fiber, and best of all they're modest. What's more, however, it is actually the case that beans are incomplete proteins; they really do have a considerable lot of the fundamental amino acids important for muscle construction, so you can take a stab at consuming no less than 0.5 to 1 cup each day of any beans of your decision for protein and fiber benefits.


When it comes to snacks, people look for a lightweight choice and what's lighter than seeds. Seeds come under a vegan-friendly solid fat that keeps you full for longer. A three-forward cup part of sunflower seeds has 15 g of total fat.

In addition, seeds, for example, sunflower seeds, can assist with decreasing aggravation. A September 2017 survey noticed that sunflower seeds contain phenolic acids, flavonoids, and tocopherols, all of which have been related to valuable impacts on irritation. Although irritation is somewhat an important part of your normal cycle, a lot of it has been connected to various illnesses; seeds can help remove it to give yourself a power boost.

Tips to Build Muscles for Vegans

Getting a certain range of food items is not enough to build your muscles; you must need some extra measures to get your body up and running. Some of the tips are listed below:

  • In order to turn your lifestyle into a vegan diet, you have to do a lot of research and learn about how to build muscle.
  • Keep yourself hydrated and consume a large number of liquids and fluids
  • Don't rely on protein to gain all the strength; since your diet must be balanced, you should get adequate fat
  • When it comes to workouts, don't push yourself to spend hours and hours in the gym; keep it minimal but consistent 


Switching to a vegan lifestyle and implementing it to gain muscle can be tricky and may need consistency, planning, and knowledge about all the possibilities. It would be best to consume a balanced diet involving protein, calcium, fat, sodium, and proper carbs. A proper workout, balanced diet, and fully hydrated body make up a healthy and muscle-building body.