You don’t need animal products to support muscle repair—these seven plant-based powerhouses provide protein, anti-inflammatory benefits, and micronutrients to keep you recovering strong.
1. Tempeh
Fermented soy tempeh delivers 20 grams of protein per cooked cup and is rich in probiotics for gut health. Pan-sear slices with a splash of tamari or soy sauce for a savory, chewy texture that pairs perfectly with greens.
2. Hemp Seeds
Sprinkle 3 tablespoons of hemp seeds on smoothies or salads for 10 grams of protein, plus a healthy dose of omega-3 fatty acids. Their nutty flavor blends seamlessly into both sweet and savory dishes.
3. Lentils
A cup of cooked lentils provides 18 grams of protein and a substantial amount of iron—critical for oxygen transport and sustained energy. Use them in soups, stews, or salads to maximize recovery.
If you follow a fully plant-based diet, check your B12 levels with a healthcare professional to ensure you’re meeting all nutrient needs.
4. Edamame
Steamed edamame offers 17 grams of protein per cup and is a convenient snack or side dish. Toss with a pinch of sea salt or chili flakes for extra flavor and anti-inflammatory benefits from the spice.
5. Nutritional Yeast
This inactive yeast adds a cheesy umami kick and supplies 8 grams of complete protein per ¼ cup, along with B-vitamins—especially B12 if fortified. Stir into popcorn, pasta, or savory oatmeal for a quick nutrient boost.
6. Seitan
Made from wheat gluten, seitan packs an impressive 25 grams of protein per 3.5-ounce serving. Marinate and grill or simmer it in broths and sauces as a meaty substitute that supports muscle synthesis.
7. Pea Protein Powder
For on-the-go recovery, blend one serving of pea protein powder (around 25 grams of protein) into your post-workout shake. It’s hypoallergenic and blends well with fruits, greens, and dairy-free milks.
Recipe: Vegan Lentil Power Bowl
- Cook ½ cup dry lentils according to package instructions.
- Cook ½ cup quinoa separately.
- Roast a mix of veggies (sweet potatoes, bell peppers, zucchini) with olive oil and herbs.
- Assemble bowl: lentils, quinoa, roasted veggies, and a drizzle of tahini-lemon dressing.
- Top with hemp seeds or nutritional yeast for extra protein.
For tailored advice on nutrient timing and supplementation—especially B12—consult a healthcare professional.