From sofeminine.co.uk
Building muscle on a vegan plate still raises eyebrows at gyms and dinner tables alike. Friends ask where the protein comes from; strangers offer unsolicited advice about eggs. A fitness coach hears the same worries every week: not enough protein, not enough variety, not enough oomph for real gains. The reality feels less dramatic and far more practical. It’s about setting a target, lifting with intent, and turning cupboard staples into muscle food. The rest is noise. And some very decent meals.
It’s 7.12am at a London strength studio and a barbell hums like a distant train. A coach in a faded hoodie is unpacking a lunchbox while a sprinter warms up with banded walks. *I can smell espresso and chalk from the lifting platform.* In the box: tofu, cold rice, a pot of tahini, a sachet of salted peanuts, and a scoop of pea–rice protein tucked into a shaker. He nods at the rack, checks the timer, and talks calmly about grams and sets and sleep. Then he slides a tin of chickpeas across the table. Just one rule today.
Muscle without meat: what really changes
Most people think muscle is a meat thing. The coach shrugs: muscle is a stimulus thing. Your body reads tension, volume, recovery and energy, then adapts. Protein helps, yes, but the source isn’t the driver; the signal is. Hit your lifting, eat enough total protein, cross the leucine threshold at meals, and you get the same story week after week — stronger lifts, tighter form, better recovery. **Muscle is built by tension, fuel and recovery, not by animal protein.**
He opens his notes and points to a line: 1.6–2.2 g protein per kg of bodyweight, daily. In a small pilot he ran with eight clients, two went fully plant-based for 12 weeks; both gained 1.1–1.8 kg of lean mass while improving their 5RM squat by 12–18%. That mirrors published work: when protein totals match, plant and animal diets deliver similar hypertrophy. A 2023 meta-review clocked no meaningful difference in strength gains across several trials. Numbers have fewer opinions than people.
Quality still matters. Plant proteins carry less leucine per gram on average and can be less digestible, so meals need slightly bigger servings or savvy blends. Think soy, pea–rice, seitan with legumes, tofu with grains. The goal is simple: 25–40 g of protein per meal to hit roughly 2–3 g leucine, four times a day if you can. Add carbs to restock glycogen and a sprinkle of salt for better uptake. The old complaint about “incomplete” proteins fades when your plate holds a pair that complete each other.
The coach’s playbook: meals, sets, supplements
Start with a target you can repeat on a Tuesday. Aim for 1.8 g/kg/day protein split across 3–5 meals, each 30–40 g: tofu scramble on toast, tempeh stir-fry with rice, seitan chickpea pasta, a soy yoghurt bowl with oats and berries, and a pea–rice shake after training. Pair protein with 30–60 g carbs pre- and post-lift for energy and repair. Creatine monohydrate at 3–5 g daily is vegan and reliably boosts power. A little extra sodium in training water helps too, especially if you sweat through your T-shirt.
Common traps show up fast. Too much fibre too soon and your stomach protests; use canned beans, rinse them, and build portions gradually. Too few calories and progress stalls; add easy extras like tahini, olive oil, dried fruit, and nut butters. Forgetting B12 is a classic, as is skipping iron and iodine checks. We’ve all had that moment when the meal plan looks perfect on paper, then life happens and you’re eating toast at 10pm. **Let’s be honest: nobody really does that every day.** The fix is planning one anchor meal you won’t skip.
You don’t need a chef. You need a rhythm you can live with, the kind that survives late trains and crowded evenings.
“Give me 30–40 grams of protein, some carbs, and a barbell three times a week,” the coach says, “and I’ll give you new sleeves for your T-shirt.”
- Quick wins: 250 g extra-firm tofu + 120 g rice + soy sauce = ~45 g protein.
- Leucine bump: add 10 g peanuts or 15 g soy crisps to any bowl.
- Digestive ease: soak or rinse legumes, start with 100 g portions, add ginger.
- Supp pack: creatine 3–5 g, B12 1000 µg/week, vitamin D3 (vegan) in winter, algae DHA/EPA if fish-free.
- Training lens: 10–20 hard sets per muscle per week, RPE 7–9, progressive overload, minimum 7 hours’ sleep.
What sticks after the gym
There’s a moment, often in week four, when the numbers creep up and your T-shirt fits different in the shoulders. You realise the plate wasn’t the obstacle; the habit was. A vegan muscle plan lives in very ordinary actions: a scoop in the blender, a pan of sizzling tofu, a notebook with last week’s reps, a grocery list that doesn’t wait until you’re starving. **Progress loves consistency, not perfection.** Some will tell you it can’t be done without whey and chicken. You’ll nod, take another bite of tempeh, and set a timer for your next set. Share the recipe later.
| Key points | Details | Interest for reader |
|---|---|---|
| Protein and leucine targets | 1.6–2.2 g/kg/day; 25–40 g protein per meal to reach ~2–3 g leucine | Clear numbers to plan meals that drive growth |
| Training volume that builds | 10–20 hard sets per muscle weekly, RPE 7–9, steady progressive overload | A simple yardstick to structure sessions without guesswork |
| Smart vegan supplementation | Creatine 3–5 g daily; B12 weekly; vitamin D3 (vegan), algae DHA/EPA as needed | Removes nutritional friction and keeps performance climbing |
FAQ :
- Can vegans build muscle as fast as omnivores? Yes, when total protein, calories, training and sleep match. Studies show similar hypertrophy with equal protein intake.
- How much protein do I need each day? Most lifters thrive at 1.6–2.2 g per kg bodyweight. Split across 3–5 meals to hit leucine multiple times.
- Do I need supplements? Creatine monohydrate helps power and is vegan-friendly. B12 is essential on a plant-only diet; consider vitamin D3 and algae omega-3.
- Best vegan protein sources for muscle? Soy foods (tofu, tempeh), seitan, lentils, chickpeas, pea–rice protein blends, soy yoghurt, high-protein pastas and grains like quinoa.
- How do I avoid bloating from beans? Use canned legumes, rinse well, build portions gradually, add ginger, and vary proteins with tofu, seitan and shakes while your gut adapts.
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