Just because you are cutting out—or cutting down on—dairy, meat, and eggs from your diet does not mean you are banished to a life of eating bland lettuce and bean sprouts for breakfast, lunch, and dinner. There are plenty of protein-rich vegan-approved foods that, when prepared correctly, are just as delicious as any juicy steak or cheese omelet. 

Here, we called on some of the top plant-based nutritionist to provide us with 11 muscle-building vegan recipes fit for any guy who hits the gym on the reg and wants to get shredded. Whether you are a full-on vegan or someone who is looking to incorporate more vegetables and plants into their diet, these recipes will not disappoint.

1. High-Protein Breakfast Shake

Serves: 1


1 frozen banana, sliced 

1 cup unsweetened non-dairy milk (for higher protein content, choose soymilk) 

2 tablespoons hemp seeds 

1 tablespoon chia seeds 

1 tablespoons maca powder 

1 scoop vegan protein powder 

2 tablespoons powdered peanut butter 


Place all ingredients in a blender and blend until smooth.

Recipe courtesy of Andy Bellatti, MS, RD

2. Tofu Scramble

Serves: 2


1 teaspoon olive oil 

¼ cup onions, chopped 

1 cup red and green bell peppers, chopped 

1 cup spinach 

12-14 ounces tofu, crumbled 

Salt and pepper, to taste 


Heat oil in a pan, add onions and peppers. Sauté until vegetables are softened. Add spinach, crumbled tofu, salt and pepper. Cook for a few minutes on medium heat and serve.

Recipe courtesy of Vandana Sheth, RDN, CDE  

3. Red Pepper and Chickpea Salad

Serves: 8 – 10 


2 15oz cans chickpeas (no salt), drained and rinsed 

3 red peppers, finely diced 

1 cup cilantro, chopped (about 1 bunch) 

1 cup flat leaf parsley, chopped (about ½ bunch) 

1-3 cloves garlic, minced (depending on preference) 

1 tablespoon olive oil 

Juice of 1 lemon 

Pinch of Himalayan salt and fresh ground pepper 

Whole wheat pitas 


Toss together all ingredients in a large bowl, cover and chill for a minimum of 2 hours to allow flavors to come together. Once chilled, remove from fridge and spoon into a whole wheat pita.

Recipe courtesy of KyLee Fournier, certified sports nutritionist  

4. Southwestern Quinoa Power Bowl

Serves: 1


½ cup cooked quinoa 

½ cup cooked black beans 

6 oz firm tofu 

2 cups greens of your choice 

½ cup bell peppers, chopped 

1 small tomato, diced 

¼ cup chopped cilantro and green onions 

Lime juice, to taste 

Salt and pepper, to taste 


Add quinoa, beans, and veggies to a bowl. Toss with lime juice, salt, and pepper, to taste.

Recipe courtesy of Vandana Sheth, RDN, CDE  

5. Tofu “Egg” Salad Lettuce Wraps

Makes: 4-6 Lettuce Wraps 


For the dressing: 

⅓ cup Vegan Mayo 

⅓ cup relish 

¼ teaspoon turmeric 

¼ teaspoon cumin 

½ teaspoon apple cider vinegar 

Salt and pepper, to taste 

For the salad: 

10 ounces extra firm tofu, drained (at least 15 min) and crumbled 

3 celery stalks, sliced down center and finely chopped 

¼ small red onion, finely chopped 


4-6 iceberg lettuce leaves 


In a bowl toss dressing and salad together until combined. Spoon onto lettuce leaves. Serve chilled.

Recipe courtesy of KyLee Fournier, certified sports nutritionist  

6. Tempeh Joes

Serves: 4 


1 8 oz. package tempeh (any variety)

1 cup low-sodium canned chickpeas, rinsed

1 tablespoon olive oil

3/4 cup onions, chopped

4 garlic cloves, minced

1 cup green peppers, chopped

1 can diced or petite-cut tomatoes (preferably with jalapeño peppers)

2 tablespoons chili powder

1/2 teaspoon paprika

1/4 teaspoon cumin

4 whole grain buns (Try Food for Life brand) 


1. Place a cup of rinsed chickpeas in a bowl and mash them. Set aside. 

2. Slice tempeh into one-inch think slices. You can either steam the tempeh for approximately 15 minutes or stir-fry it in a tablespoon of olive oil for approximately 10 minutes. Once tempeh is steamed or stir-fried, cut into small pieces. 

3. In a large pan, heat the tablespoon of olive oil. Once oil is hot, add onions and garlic, stirring frequently. Once onions and garlic are lightly browned, add peppers, mashed chickpeas, and cut-up tempeh. Stir frequently over medium heat for five minutes. Add diced tomatoes, chili powder, paprika, and cumin. Raise heat and stir frequently for approximately five minutes (in the meantime, toast whole grain buns). 

4. Place tempeh joe mix on toasted buns and enjoy.

Recipe courtesy of Andy Bellatti, MS, RD  

7. Vegan Chili

Serves: 1


1 teaspoon olive oil 

1 small onion, chopped 

1 cup canned black beans, rinsed 

1 cup kidney canned beans, rinsed 

½ cup frozen corn, defrosted 

1 8-16 oz can of diced or crushed tomatoes 

2 tablespoons chili powder 

1-2 teaspoons cumin 

1 teaspoon garlic powder 

Salt and pepper, to taste 


In a large pan, add oil and heat over medium heat. Add onions and sauté until soft, about five minutes. Add remaining ingredients to pan and stir. Cover and simmer for about 15-20 minutes.

Recipe courtesy of Vandana Sheth, RDN, CDE 

8. Seitan Stir-Fry

Serves: 2 


1 tablespoon extra virgin olive oil

3 garlic cloves, diced

1 container White Wave seitan, into bite-size chunks

1 small orange pepper, diced

1 small green pepper, diced

Paprika powder, to taste

Pepper, to taste

Salt, to taste (optional) 

1 avocado 

2 cups quinoa, cooked 


1. Heat the olive oil at medium-high temperature in medium sized pot. Once oil is sufficiently heated (you should see “waves” in the oil when you move it around the pot), throw in the diced garlic. Be sure to move it around often to prevent it from burning. 

2. Once the garlic reaches a golden color, throw in the diced peppers and increase the heat to high. Continue to heat for five minutes. Stir frequently.

3. Add in seitan chunks. While stirring, add pepper and paprika powder, to taste. Stir for two minutes and then lower heat back to medium for five more minutes, stirring frequently. Remove from heat. 

4. Cut a ripe medium-sized avocado into thin slices. Place a scoopful of quinoa in serving bowl. Top quinoa with seitan stir fry and avocado slices.

Recipe courtesy of Andy Bellatti, MS, RD  

9. High Protein Pasta

Serves: 1


4 oz black bean pasta or chickpea pasta 

Marinara sauce 

Olive oil 


Cook pasta according to package instructions. Once done, drain pasta and add back to pot. Add oil and sauce to pot and toss until combined; season with salt and pepper.

Recipe courtesy of Vandana Sheth, RDN, CDE  

10. Hemp Energy Balls

Makes: approx. 18 balls. 


1 cup oats 

1/4 cup hemp seeds, plus extra to roll balls in 

1/4 cup shredded unsweetened coconut 

1/2 cup peanut or almond butter 

1/4 cup maple syrup 

¼ cup mini vegan dark chocolate chips (optional) 


1. Stir dry ingredients together. Once combined, add nut butter, maple syrup, and chocolate. Mix well.

2. Use an ice cream scoop to scoop the mixture, and form each ball by rolling them with your palm. 

3. Roll and coat the outside of each with hemp seeds and place in a container. Store in refrigerator.

Recipe courtesy of KyLee Fournier, certified sports nutritionist  

11. Sweet Vegan Spread

Serves: 2 – 4 


2 tablespoons nut butter of choice 

1 tablespoon molasses 

1/2 tablespoon maple syrup 

Rice cakes or toasted vegan whole wheat bread 

2-3 tablespoons hemp seeds 

Sliced banana (Optional) 


In a bowl, mix nut butter, molasses, and maple syrup until well combined. Spread mixture on rice cakes or toast and sprinkle with hemp seeds and banana slices.

Recipe courtesy of KyLee Fournier, certified sports nutritionist  

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Last modified: 21st November 2020