Meeting protein requirements for building muscle? (piefed.world)

submitted 1 day ago by lasta@piefed.world to c/vegan@lemmy.world

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To those of you who work out, how do you meet high protein requirements as a vegan? Do you supplement with protein powder? Track macros?

I don’t think I get the optimal amount of protein by body weight from natural sources alone and it’s not a topic I know much about.

Feel free to share your favorite recipes and tips for increasing protein intake.

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[-] Nednarb44@lemmy.world 5 points 1 day ago* (last edited 1 day ago)

It's not terribly hard to hit protein goals, but it does take paying attention. Protein powders do help, but a lot of the plant based ones don't taste very good (to me).

I hit 160-170g per day at 195 lbs eating a range of the following things: tofu (solid, general option), tofurkey + tempeh bacon sandwiches, gardein be'f crumbles or similar beef replacement crumbles, but a hidden gem if you're struggling is soy-free tofu made from fava beans. The macros are crazy, I think it's entirely protein, so something like 16g protein in a 70 calorie serving.

[-] lasta@piefed.world 2 points 1 day ago

Thank you! I’ll try to find fava bean tofu. It sounds like an interesting product, protein aside, and regular tofu is already a staple food for me. I heard seitan also has high protein content, so maybe I’ll make my own someday.

[-] Nednarb44@lemmy.world 2 points 19 hours ago

No problem! Here's the link/company that makes the one I buy: https://bigmountainfoods.com/products/soy-free-tofu

And for seitan, I know it's has a lot of protein, but I heard it isn't a complete protein source. Its fine to have, but just make sure you mix other stuff in so you can get all the essential amino acids you need.

this post was submitted on 04 Mar 2026

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