My Favorite Plant Based Protein Sources for Building and Maintaining Muscle and Getting and Staying Lean
Hello!
I’m really stoked you want to diversify your diet and include more plant-based protein in more of your meals. This article will help you do just that.
Below, you’ll find a list of the plant-based protein foods I keep in regular rotation. Not only do I choose to eat these particular foods regularly because they provide all the protein I need to build and maintain muscle and stay lean… They’re also simple to prepare and delicious.
Before I get to my own personal favorite plant based protein sources, let’s first discuss how much protein is enough.
How much protein do I need?
My recommendation (based on the research) isto aim for 7-.8 grams of protein per pound of body weight each day.
That works to about 100g for a 130lb person, and about 145g for someone who weighs 185lbs.
More is not necessarily better… Consistent is better.
Before you ask… The same percentage for everyone?
For most folks, yes. But there are a few instances where you might benefit from choosing to go lower or higher.
If you have a significant amount of weight to lose (say 25+ lbs) you might choose to base the percentage off your goal weight instead of your current weight.
If you’re very active and trying to build a lot of muscle, or just love eating protein foods, you may opt for a higher percentage.
Just know the benefits diminish after about 1g per pound (which has been a long held practice among bodybuilders and strength athletes), and at a certain point, it just becomes difficult to reach that much protein.
In fact, even for bigger, stronger folks, I usually find capping it at 150-175g on the very high end to be practical, effective, and importantly… sustainable.
Can I do that on plant protein alone?
Glad you asked!
You may have heard that you can’t get enough protein on a plant based diet, or that plant proteins are inferior or incomplete. Not true.
You can 100% get adequate quality and quantity protein on a 100% plant based diet, but, you will need to be mindful of choices and make an intelligent effort.
The good news is, once you know which plant based protein sources to prioritize, with a little practice, it’ll be easy-peasy.
Two things to be mindful of that will help you get enough protein if you are eating only plant-based foods.
Include a diverse array of foods.
This will help you get a full complement of all the essential amino acids required for building and maintaining muscle, and performing the many other bodily functions that require sufficient protein.
In practice it’s pretty hard to mess this up, unless you’re on an extremely restrictive diet.
For example, eating only beans and watermelon, would lead to deficiencies and eventually become problematic. But you likely already know that.
Choosing to exclude all animal foods is already fairly restrictive, so you will have to make a point to eat some variety.
Of course if you’re not “vegan” or 100% plant based, and are instead just looking to add more plant options to an otherwise omnivorous diet, you don’t have to worry as you’ll cover your bases elsewhere.
2. Include a protein dense food source in all your meals.
“Protein dense” refers to foods with a high protein/calorie ratio
This becomes especially important for weight management, as many typical plant based “protein” foods like beans, faux meats, most bars and packaged foods that are marketed as being high in protein, are often packed with a lot of calories from fat and/or carbs.
This is unfortunately true for most packaged foods, not just “plant based” ones. Turns out food capitalism usually doesn't have your health as a top priority…
As a general rule, consider a food to be a “main” protein if 40% or more of its calories actually come from protein.
This works out to 10g of protein per every 100 calories.
An easy way to assess a food is to follow the “Rule Of 10”.
Example A: Seitan
A 4 ounce serving provides 34g of protein for 200 calories.
34 x 10 = 340
340 is greater than 200.
Seitan aces the rule 🤙🏻 !!!
Example B: Peanuts
A 4 ounce serving provides 28 grams of protein for 640 calories
28 x 10 = 280
280 is less (much less) than 640.
Peanuts do not pass the rule 👎🏻 ¡¡¡
Make sense? Okay, onto the list!
my favorite plant based protein foods for building and maintaining muscle and getting and staying lean!
(with links to some brands I love)
The first 5 foods have a high protein to calorie ratio, and represent 80% of what I personally eat to meet my protein goal most days.
Seitan - Seitan is a wheat products and can be found in most grocery stores or online -The Be-Hive, Upton’s, No Evil, Sweet Earth). I make my own in batches, it’s super simple! HMU for the recipe if you want to give it a go!
Extra Firm/High Protein Tofu - (TJs, Wildwood, Fountain Of Health, Nasoya)
*Soft and silken tofu have much lower protein-calorie ratios
Pea/TVP/Soy Crumbles - (Goodside Foods, Bob’s, Anthony’s, Soy Curls)
Plant Based Protein Powder - (True Nutrition create your own blend, Vega, Orgain, OWYN)
*Soy protein is a great choice, but since I eat a lot of soy foods elsewhere, I opt for a Pea/Rice blend for more diversity
I round out my diet with the following foods. Sometimes as snacks, for variety, for convenience, or just to enjoy the occasional restaurant meal or cookout with friends and family. Most places have a veggie burger and/or a plant-based meat option nowadays, making it pretty easy to eat alongside our omnivorous friends without any fuss!
Edamame - any frozen brand, dry roasted are also an amazing snack!
Soybean Pasta (The Only Bean, Explore Cuisine)
Plant Based Greek Style Yogurt (Kite Hill)
Soy Milk (unsweetened, any brand)
Protein Bars (No-Cow, Clif Builder’s Bar)
*Many “protein” bars are actually low in protein for the calories and not the best choice, so remember the Rule Of 10. That said, along with apples and bananas, they’re my airport/gas station/road trip go to in a pinch)Mock Meat Products (Lightlife, Gardein, Vegan Boca Burger)
* I don’t eat these often as many are much higher in calories from fat and/or carbs than from protein (remember the Rule of 10), but they’re great for variety, and are especallly good as “transition” foods for someone who wants to move away from a more meat based diet, possibly for ethical and/or environmental reasons, and wants the safety of foods that feel and taste familar.*Lentils and Beans (dry, pouch, canned)
*I generally consider lentils and beans a healthy carb source with “bonus” protein
I encourage you to experiment, have fun, and eat your mistakes as you begin adding these new foods. If you want some recipe ideas, check out my Plant Based Protein Series on Instagram.
If you have questions or need any help, reach out! My inbox and DMs are always open.
And whether or not you’re looking to go fully plant based, if you’re interested in working with a knowledgeable, experienced coach who can help guide you toward your goals, apply for coaching today and let’s see if we’re a good fit.
Happy eating!
