“Are you a vegan athlete wondering if you’ve covered all your nutritional bases for muscle building? Fret not, because the world of plant-based nutrition has an abundance of muscle-fueling wonders waiting for you. Ever wondered how to ensure you’re getting enough protein, essential amino acids, and other key nutrients for optimal muscle growth without relying on animal products? In this journey toward plant-powered gains, we’ll explore the essential nutrients your body craves for muscle development and unveil nine delectable vegan recipes that not only meet but exceed your muscle-building needs.

“Dispelling the myth that muscle-building requires animal products, renowned athletes like Venus Williams, Nate Diaz, and Rich Roll thrive on plant-based diets. Plant proteins, such as legumes, tofu, and quinoa, offer a rich amino acid profile crucial for muscle growth. The abundance of vitamins, minerals, and antioxidants in vegan diets not only supports muscle health but also enhances overall well-being and athletic performance. As we delve into nine delicious vegan recipes, it becomes clear that plant-based eating is not only sufficient for muscle-building needs but can also optimize endurance and recovery for athletes.”
So, now let’s get ready to fuel your body, carve out your physique, and explore a repertoire of vegan muscle-powered dishes. Let’s learn more about the nutrient-packed, plant-based recipes designed to elevate your muscle-building journey.”

1. Vegan Protein Pancakes

This delicious vegan breakfast is a snap to make. This recipe makes around 4 pancakes. You’ll need:

  • Half a ripe banana (70 g)
  • 1 tbsp ground flax seed
  • 30 g vegan protein powder
  • 120 ml or 1/2 cup plant milk- PlantMade Ricemilk
  • 1/4 teaspoon cinnamon
  • 1 teaspoon baking powder
  • 40 g or 1/2 cup oatmeal
  • Stevia, maple syrup or other sweetener

First, mash up the banana and set aside. Create your “egg” by mixing the flax seed with 2 tablespoons of water. Once mixed, set this aside and wait. After a few minutes, mix the banana, flax & water mixture, protein powder ,plant milk, cinnamon, baking powder, oatmeal and sweeter all together in a bowl. This should give you a thick, pancake batter mixture. Scoop onto a heated pan on medium-heat and cook each side for 3–5 minutes. Top it off with your favorite fruit, jam, or nut butter. Voila

2. Vegan Chili Sin Carne

This chili recipe has all the cozy rainy-day comfort of normal chili.Once you sauté some of the ingredients, you throw the rest in and let it simmer — couldn’t be easier or more delicious. You’ll need:

  • 1 medium onion (110 g), diced
  • 1 medium bell pepper (120 g), diced
  • 2–3 cloves garlic, minced
  • 1 red chili or jalapeno, sliced finely
  • 250 ml / 1 cup vegetable broth
  • 1 can black beans (240 g), drained and rinsed
  • 1 can lentils (240 g), drained and rinsed
  • 100 g corn
  • 1 can chopped tomatoes
  • 1 tbsp tomato paste
  • 2 tsp cumin
  • 1 tsp paprika
  • 1 tsp chili powder
  • 1 tsp oregano
  • Salt and pepper to taste

​Once you’ve diced your onion and bell pepper, toss it in the pan with some garlic, chili, and some water. Sauté the mixture for 5 minutes on medium-high heat. Once it’s aromatic, it’s time to add the broth, beans, lentils, sweetcorn, chopped tomatoes, tomato paste, and spices.

Once you’ve stirred everything in, let it simmer for 20–30 minutes, mixing it occasionally. Give it a taste and add salt and pepper or some spicy seasoning to your liking.

3. Aromatic Lentil Soup

This lentil soup comes in one of our many tasty vegan dinner recipes . For this, you’ll need –

  • 2 teaspoons cumin seeds
  • 1 medium onion (110 g), diced finely
  • 3 garlic cloves, minced
  • Thumb-sized piece of ginger, grated
  • 1/2 teaspoon chili powder
  • 1 teaspoon turmeric
  • 1 teaspoon coriander
  • 2 medium carrots (120 g), grated
  • 2–3 medium potatoes (400 g), cubed
  • 200 g uncooked red lentils, rinsed
  • 1 can chopped tomatoes (400 g)
  • 1000 ml / 4 cups vegetable stock
  • Salt and pepper to taste

First, toast your cumin seeds in a large casserole pan for around two minutes. Add the onion, garlic, ginger, and some water to your toasted cumin and let sit for 3 minutes. Now, add the rest of the ingredients and let it simmer with the lid on for 40 minutes. Add some salt and pepper. For a smoother, less chunkier stew — pour into a blender and mix. Garnish with a bit of cilantro, parsley, or avocado, and enjoy with a side of toast.

4. Mujadara

Mujadara is a signature Middle Eastern dish that every vegan should have on their mental menu. For this great recipe, you’ll need:

  • 200 g uncooked green lentils, rinsed
  • 1 teaspoon cumin seeds
  • 2 large onions (300 g), sliced finely
  • 3 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • 1 cinnamon stick
  • 1 bay leaf
  • 200 g uncooked rice, rinsed
  • 2 tbsp tahini
  • 2 tbsp water
  • Juice of half a lemon
  • Salt and pepper to taste

First, add lentils and 500 ml of water in a pot. Let them simmer until lentils are tender (20–30 minutes). Next, add the cumin seeds to a casserole pan on medium-high heat and toast for about two minutes. After that, add your onions and cook for 15–20 minutes, adding water and scraping the bottom when needed. Once the onion is nicely caramelized, scoop out roughly a third to use as garnish later. Now, add in minced garlic and the rest of the spices with the onions and let cook for 1–2 minutes. Add the cooked lentils as well as the rice and 700 ml of water to the casserole and stir. Let simmer under a lid for 30 minutes until rice is cooked (don’t touch — letting steam out ruins the rice). and garnish with the crispy onion bits.

5. Lentil Bolognese

This yummy vegan dinner recipe will readily satisfy your craving for Italian food. To whip up this delicious vegan bolognese, you’ll need:

  • 400 g mushrooms, chopped finely
  • 1 medium onion (110 g), chopped finely
  • 2 celery stalks (80 g), chopped finely
  • 2 medium carrots (120 g),chopped finely
  • 3 garlic gloves, minced
  • 2 tbsp tomato puree
  • 1 can crushed tomatoes (400 g)
  • 1 teaspoon oregano
  • 250 g uncooked, rinsed
  • 1 teaspoon smoked paprika
  • 0.5–1 litre/2–4 cups vegetable stock
  • 1 can chopped tomatoes (400 g)
  • Salt and pepper to taste

To start, add in mushrooms, onion, celery, carrots in a pan and let cook on medium-high heat for about 7 min. Make sure mushrooms have released their water. Next, add minced garlic, tomato puree and simmer off for 2 more minutes. Now add the can of crushed tomatoes, dry spices, vegetable stock, and lentils. The amount of veggie stock you need might vary — so start with 500 ml/2 cups and add as needed. Cook for 40 minutes until lentils are soft and add salt and pepper to taste. Serve with a satisfying pile of pasta or rice.

6. Lentil Shepherd’s Pie

If you want to cut time in the kitchen, you can transform the bolognese from the previous recipe into this pie. Ingredients:

  • 1 batch lentil bolognese
  • 500 g white potato, cubed
  • 500 g sweet potato, cubed
  • 100–200 g plant milk- PlantMade Rice milk
  • Salt and pepper to taste

While your bolognese is simmering, boil the potatoes until soft (20–30 minutes). Strain potatoes and mash them up with any plant milk. Season with salt and pepper to taste. Spoon lentil bolognese into an oven dish and then add a layer of mashed potatoes. Add some fresh herbs on top for extra flavor. Put into an oven heated to 200 C or 400 F for 15 minutes. Finish under the grill for a couple of minutes to get a crispy top layer.

7. Chipotle and Sweet Potato Stew

This versatile, healthy, and flavorful high protein stew can be eaten with rice, on a tortilla, on-the-go toast, or even as a side dish to something else.

  • 1 large onion (150 g), diced
  • 4 garlic gloves, minced
  • 2 chipotle peppers, chopped finely or 2 tbsp chipotle puree
  • 2 tbsp tomato puree
  • 2 teaspoons smoked paprika
  • 2 teaspoons ground cumin
  • 2–4 large sweet potatoes (500 g), cubed
  • 250 g uncooked lentils, rinsed
  • 1 can crushed tomatoes (400 g)
  • 0.5–1 litre/2–4 cups vegetable stock
  • 1 lime (juice)
  • Salt and pepper to taste

If you’re using dried chipotle peppers, rehydrate them by adding boiled water and cover for 20 min. In a separate pan, sauté the onion with some water for 7 minutes in a large pan on medium-high heat.

Next, scrape out the seeds and membrane bits in the chipotle peppers. Keep the water, since it’s got some great flavors soaked in.

​Then, add minced garlic, finely chopped peppers (or puree), tomato puree and spices and let fry for 3 minutes. Once fried, add the cubed sweet potato, can of tomatoes, lentils and vegetable stock and let cook for 40 minutes or until lentils are soft.If more liquid is needed — add the chipotle juice instead of water for more flavor. To finish up, add salt and pepper to taste and squeeze in juice of one lime. Serve with rice and garnish with cilantro and avocado.

8. Dal

Indian food provides a variety of protein rich vegan food. Dal is just the tip of the iceberg of what the cuisine has to offer. For this vegan meal recipe, you’ll need (1):

  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1 medium onion, chopped finely (110 g)
  • 3 garlic cloves, minced
  • Thumb-sized piece ginger, grated
  • 2 green chilies, sliced thinly
  • 2 teaspoon turmeric
  • 0.5 teaspoon garam masala
  • 0.5 teaspoon coriander Serving size: 1/3 recipe (adjust if you want)
  • 1 stick cinnamon
  • 2 medium tomatoes, chopped small (250 g)
  • 200 g uncooked red lentils, rinsed
  • 50 g cashew nuts
  • Salt and pepper to taste

To get cooking, toast the mustard and cumin seeds in a large pan on medium-high heat. Once toasted, add onion with some water and sauté for 5 minutes. Then, add garlic, ginger and chilies and let cook for 2 minutes. Now go in with dry spices, stick of cinnamon, bay leaves and the tomato. Let flavors mix and develop for another 2 minutes. Once everything is aromatic, add the red lentils and 500 ml/2 cups of water. If you like a thinner dal, add more water. Combine the 50 g of cashew nuts with a bit of water in a food blender or mixer, then stir the mix into the dal. Let everything simmer for 30–40 minutes until lentils have completely disintegrated. Add salt and pepper as needed. Garnish with cilantro or coriander, and serve with naan or rice.

9. Stuffed Sweet Potatoes

This gluten free sweet potato recipe requires very few ingredients, but packs a flavorful punch. This can be its own meal own easily combined with other dinner recipes.

  • 3 medium to large sweet potatoes (450 g)
  • 1 can black beans (230 g), drained and rinsed
  • 100 g corn
  • 1 medium tomato (110 g), chopped
  • 1/2 onion (50 g), chopped finely
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • Tahini sauce
  • 2 tbsp tahini
  • 2 tbsp water
  • Juice of half a lemon
  • Coriander for garnish

To start, wash the sweet potatoes and prick each with a fork. Place them evenly on a lined baking sheet bake for around 60 minutes or so. Once baked, slice in half lengthwise. Fry the black beans, corn, tomato, onion, and spices in a pan on medium-high heat for 10 minutes. Create your dressing by mixing the tahini paste with water and lemon juice. Top your sweet potatoes with the bean mixture, drizzle on your tahini dressing, and add coriander for garnish. One word — yummy!

As you venture into the world of plant-powered muscle building with these delectable recipes, we invite you to share your experiences, tips, and favorite vegan twists in the comments below. Let’s build a community of thriving, plant-based athletes! And for those seeking convenient yet nutrient-packed vegan options for their muscle-building journey, consider exploring the diverse range offered by PlantMade. From plant-based rice milk to instant hummus, chilla mix , and many such vegan products — all crafted consciously without any preservatives, brimming with essential nutrients and elevating your palate with unforgettable flavours. Visit our site to discover the full range and take a step towards a stronger, cruelty-free lifestyle.

As the renowned vegan chef and advocate, Chloe Coscarelli, wisely said, ‘Eating plant-based fuels not only your body but also your soul.’ Cheers to your plant-powered gains!”