Vegetarian and Vegan Protein for Lifters

Building muscle on a vegetarian or vegan diet is entirely possible. It just takes a bit more planning, because many plant foods contain less protein per calorie and a slightly less ideal mix of amino acids than meat, fish, eggs and dairy.

How Much Protein?

The same targets apply as for anyone who lifts: around 1.6 grams per kilogram of body weight per day is a well-supported target for muscle growth. Some vegan lifters aim slightly higher to account for lower digestibility of some plant proteins. Our guide on how much protein you need covers the details.

Best Vegetarian Sources

Eggs: high-quality protein, versatile and cheap.
Greek yogurt and skyr: often 10 grams of protein per 100 grams or more.
Cottage cheese: high protein, low fat options are widely available.
Whey or casein powder: convenient if you eat dairy.

Best Vegan Sources

Tofu, tempeh and edamame: soy is a complete protein and very versatile.
Seitan: made from wheat gluten, extremely high in protein.
Lentils, chickpeas and beans: protein plus fiber, but more calories per gram of protein.
Plant protein powders: pea, soy or blends.
High-protein soy milk: easy to add to breakfasts and shakes.

Combine and Spread

Different plant foods have different amino acid profiles. Eating a variety through the day — legumes, grains, soy, nuts and seeds — covers your needs without having to combine them perfectly at each meal. Aim for a decent dose of protein at every meal rather than trying to fit it all into dinner.

Nutrients to Watch

Vegans should take vitamin B12, as it is not reliably available from plant foods. It is also worth paying attention to iron, zinc, calcium, iodine, vitamin D and omega-3s. A healthcare provider can check blood levels if you are unsure.

Creatine is found mainly in meat and fish, so vegetarians often start with lower stores — and may notice a bigger effect from supplementing. See our creatine guide.