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Vegan protein for muscle
How much you need, the best sources, a sample day · Last checked November 2026
Yes, you can build muscle as a vegan. In a 12-week study, vegans and meat-eaters on the same protein intake (1.6 g per kg of body weight) gained the same muscle and strength. The trick is hitting your number every day, and soy, lentils, tempeh and a protein shake make that easy.
What the research says
- Vegan vs meat-eater, same protein: 38 young men trained twice a week for 12 weeks, all at about 1.6 g of protein per kg. The vegans (plant foods plus soy protein) and the meat-eaters (mixed diet plus whey) gained the same muscle and leg-press strength.
- Soy vs animal protein: a 2018 review of 9 studies found soy protein shakes gave the same gains in strength and lean mass as whey or other animal protein.
- How much: a 2018 review of 49 studies found protein stopped adding muscle above about 1.6 g per kg a day. That’s 120 g for a 75 kg (165 lb) person.
Vegan protein, per portion
- Firm tofu, 150 g: 26 g
- Soy protein powder, 30 g: 26 g
- Tempeh, 100 g: 20 g
- Lentils, 1 cup cooked: 18 g
- Edamame, 1 cup: 18 g
- Black beans, 1 cup cooked: 15 g
- Hemp seeds, 3 tbsp: 9.5 g
- Soy milk, 1 cup: 8 g
- Peanut butter, 2 tbsp: 7 g
A sample day (about 135 g)
- Breakfast: 80 g oats, 1 cup soy milk, 3 tbsp hemp seeds (about 27 g)
- Lunch: 1 cup lentils with 150 g tofu (about 44 g)
- Snack: soy protein shake, 30 g (about 26 g)
- Dinner: 100 g tempeh with 1 cup edamame (about 38 g)
Don’t forget B12
The NHS notes that vegan sources of B12 are limited and you may need a supplement. B12-fortified soy milk, cereal or nutritional yeast also count.
How BECOME does it
- Choose “Vegan” once. Meal ideas and your weekly meal plan follow it. Every dish is checked: anything with meat, fish, eggs, dairy, whey or honey is thrown out and replaced.
- Numbers from USDA data, by the gram. The AI picks the dish; it never sets your macros.
- A protein target from your weight: 2 g per kg, or 2.2 g when you’re losing weight. That’s above the 1.6 g mark, and it’s spread across your meals.
- Barcode scan for packaged vegan foods.
Sources
- Hevia-Larraín V. et al. High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training adaptations: a comparison between habitual vegans and omnivores. Sports Medicine, 2021. doi:10.1007/s40279-021-01434-9
- Messina M. et al. No difference between the effects of supplementing with soy protein versus animal protein on gains in muscle mass and strength in response to resistance exercise. International Journal of Sport Nutrition and Exercise Metabolism, 2018. doi:10.1123/ijsnem.2018-0071
- Morton R.W. et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 2018. PMC5867436
- USDA FoodData Central (SR Legacy): firm tofu (raw, calcium sulfate) 17.3 g, tempeh 20.3 g, cooked lentils 9.0 g, frozen edamame 11.9 g, cooked black beans 8.9 g, hulled hemp seeds 31.6 g, unfortified soy milk 3.3 g, smooth peanut butter 22.2 g, soy protein isolate 88.3 g, instant oats (dry) 11.9 g of protein per 100 g.
- NHS. The vegan diet. nhs.uk
General guidance, not medical advice.
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