High-Protein, Plant-Based Meals to Fuel Gains Without Meat
Can You Build Muscle Without Meat?
Absolutely. Muscle growth depends on two things:
- Progressive strength training
- Enough protein and calories
You don’t need chicken or steak to make gains. In fact, with the right plant-based foods, you can hit your macros and support recovery without any meat at all.
What Makes a Great Vegetarian Muscle-Building Meal?
To support hypertrophy (muscle growth), every meal should ideally include:
- A complete protein source (or mix to make it complete)
- Carbs to refuel your workouts
- Healthy fats to support hormone function
- A decent amount of calories to keep you in a surplus
Here are 5 easy vegetarian recipes that deliver on all fronts.
1. Chickpea & Quinoa Power Bowl
Ingredients:
- 1 cup cooked quinoa
- ½ cup canned chickpeas (drained and rinsed)
- 1 cup steamed broccoli
- 1 tbsp tahini
- 1 tsp olive oil
- Salt, lemon juice, garlic powder to taste
Macros (approx.):
✓ 25g protein • 50g carbs • 18g fat
Why it works:
Quinoa + chickpeas = complete protein. Plus, tahini adds flavor and healthy fats.
2. Tofu Scramble Breakfast Wrap
Ingredients:
- ½ block firm tofu, crumbled
- 1 tbsp olive oil
- 1 tbsp nutritional yeast
- ½ tsp turmeric + black pepper
- 1 cup spinach
- 1 whole wheat tortilla
Macros:
✓ 30g protein • 35g carbs • 20g fat
Why it works:
Tofu is a muscle-building MVP. Nutritional yeast gives it a cheesy taste with a B12 boost.
3. Lentil & Sweet Potato Shepherd’s Pie
Ingredients:
- 1 cup cooked lentils
- ½ cup peas and carrots
- ½ chopped onion
- 1 cup mashed sweet potatoes
- 1 tbsp olive oil or plant-based butter
Macros:
✓ 28g protein • 55g carbs • 15g fat
Why it works:
Lentils provide plant protein and fiber, while sweet potatoes give you complex carbs for sustained energy.