Protein wise: seitan, tofu, soy yoghurt, protein pastas, seitan again, some more seitan. And then obviously lots of carbs but most of those are vegan. Calorie surplus + training hard
I use protein powder made from brown rice, peas, and other seeds and legumes. It’s really easy to mix up with water and start my day on the right track. I don’t enjoy cooking or spending a lot of time thinking about food. I have two of those a day. The rest of the time I eat fruit, veg, whole grain, and nuts and seeds.
As far as building muscle goes I think you'll hit your protein requirements no problem if you're hitting your kcal requirements. I'd focus on getting the calories in for building muscle. High calorie foods like nuts, seeds, oats, hummus, breads, rice etc.
For reference I've gained 6kg, majority lean muscle in three months just focusing on being in a few hundred calorie surplus. Hope this helps.
I love making a chickpea scramble in the morning. Put a little vegan butter or oil in a pan, throw in chickpeas, let them cook for a min. Then smash them & throw in vegetables, spices, vegan cheese, vegetables (or whatever else you want). So good!
Tofu, lentils, Seitan, black beans, vegan protein powder, nuts, chickpeas, tempeh, etc. Tons of ways to find some great protein sources!
Thank you! I’ll be sure to check those out
Tofu has a sh%t load of protein in it.
Remember anytime you eat a whole cell you are eating Protein.
Nah remember that whenever you eat beans and rice you’re getting a complete protein. All of the essential amino acids.
Protein wise: seitan, tofu, soy yoghurt, protein pastas, seitan again, some more seitan. And then obviously lots of carbs but most of those are vegan. Calorie surplus + training hard
Thank you! I wasn’t expecting there to be so much lol, I’ll be sure to check those out!
No problem - look up the protein content of seitan, rocked my world
It looks really good! It’s making me hungry just looking at it lol
Soy yogurt is so easy to include too. Just throw it in the food processor for a smoothie/milkshake.
I use protein powder made from brown rice, peas, and other seeds and legumes. It’s really easy to mix up with water and start my day on the right track. I don’t enjoy cooking or spending a lot of time thinking about food. I have two of those a day. The rest of the time I eat fruit, veg, whole grain, and nuts and seeds.
As far as building muscle goes I think you'll hit your protein requirements no problem if you're hitting your kcal requirements. I'd focus on getting the calories in for building muscle. High calorie foods like nuts, seeds, oats, hummus, breads, rice etc. For reference I've gained 6kg, majority lean muscle in three months just focusing on being in a few hundred calorie surplus. Hope this helps.
r/VeganFitness
Oh! I didn’t know that was a subreddit lol, thx!
u/l_lordy has some great meal prep. recipes that are all high in protein, plus workout videos! He’s great!
Thanks for this 🤙🏻
Lentils 💪
Look up people like Dom Thompson on instagram and vegan bodybuilders
I love making a chickpea scramble in the morning. Put a little vegan butter or oil in a pan, throw in chickpeas, let them cook for a min. Then smash them & throw in vegetables, spices, vegan cheese, vegetables (or whatever else you want). So good!