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Posted by u/veganpowerlifter路

What are the best plant-based foods to support a lean bulk?

TL;DR: Looking for plant-based food suggestions for a lean bulk.

im currently trying to bulk up while sticking to my plant-based lifestyle, and I'm curious about the best foods to include in my diet. I've been aiming for a caloric surplus of around 300-500 kcal daily, and I want to make sure I'm gaining muscle rather than just adding fat. Any specific foods or meal ideas that have worked for you all? Would love to hear your tips!

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u/powerliftingmama路

Don't overlook legumes like chickpeas and black beans. They are not only high in protein but also super versatile. You can make hummus, add them to salads, or even roast them for a crunchy snack. Just keep track of your portion sizes!

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u/rn_who_lifts路

Totally agree, finding new recipes keeps things exciting! I love exploring different cuisines, like Indian or Middle Eastern, for plant-based meals. So many flavors to experiment with!

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u/veganpowerlifter路

For a lean bulk, focus on foods high in protein and healthy fats. Quinoa is a great base for meals, and adding chickpeas or lentils can up the protein content. Don't forget about nut butters, they're calorie-dense and delicious!

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u/whey_addict路

Studies show that a diverse range of plant proteins can boost muscle synthesis. Pair lentils with a whole grain for a complete amino acid profile. Think quinoa bowls with black beans or farro with edamame!

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u/creatine_supremacy路

Let's talk about the power of hemp seeds. 10 grams of protein per 3 tablespoons! They're perfect for smoothies or sprinkled on salads. Add them in and watch your protein numbers go up!

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u/veganpowerlifter路

Also, don't sleep on sweet potatoes! They're not only delicious but full of carbs, perfect for energy. I usually bake them and add a bit of avocado on top for healthy fats.

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u/gymdad42路

Make sure you're tracking your macros while bulking. It can be easy to add too many calories without enough protein. You don't want to just bulk up your belly!

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u/creatine_supremacy路

IF YOU WANT MUSCLE, TRACK YOUR MACROS. Plant-based proteins can be lower in some essential amino acids. Combine your sources, like rice and beans, to hit the complete profile. Don't skip out on creatine either, even the vegan options work wonders!

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u/veganpowerlifter路

I love incorporating quinoa into my meals. It's a complete protein, and you can use it in so many ways, salads, bowls, even as a base for veggie burgers. Just make sure to pair it with some beans or lentils for that extra protein boost!

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u/depressedlifter路

Sweet potatoes are fine, but my go-to is always whole grain pasta. It's simple and you can make so many meals out of it. Just keep the sauce light if you don't want to go overboard.

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u/rn_who_lifts路

Have you considered tempeh? It's higher in protein than tofu and has a great texture. Marinate it and throw it on the grill or in a stir-fry for a filling meal.

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u/runningfromcardio路

This is great and all, but don't forget about snacks. I literally just finished a huge bowl of edamame and it was amazing. Protein and fiber combo is no joke!

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u/rn_who_lifts路

Tofu is great, but i have a hard time with the texture sometimes. Ever tried tempeh? It's firmer and has a nutty taste that really adds something special to stir-fries.

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u/rn_who_lifts路

Yeah, I'm all about the food log! I learned it the hard way, underestimating my intake. It's so easy to forget those little snacks throughout the day that add up

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u/rn_who_lifts路

You might want to incorporate hemp seeds and chia seeds into your diet. They're packed with protein and healthy fats, plus they can be sprinkled on smoothies or oatmeal for an extra boost. I've seen my energy levels stay steady with these!

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u/powerliftingmama路

My kids love lentil tacos! I use lentils as the base and load them with veggies and avocado. It's a hit in our house, and everyone gets their protein fix while enjoying a fun meal together. You could try this too!

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u/caffeineconnoisseur路

You could always add more avocado to your meals, it's basically a green butter. Just don't go full toast with it, or you might end up with a whole loaf gone! 馃槀

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u/whey_addict路

If you're into smoothies, add some spinach or kale for extra micronutrients without even noticing. Trust me, you won't taste it, but your body will thank you!

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u/creatine_supremacy路

Tracking can be annoying, but it's so worth it if you want to make sure you're gaining muscle. Aim for that 1.6-2.2g of protein per kg of body weight daily. Numbers don't lie!

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u/whey_addict路

100% agree on hemp seeds! Plus, they have healthy fats and minerals like magnesium. My favorite is mixing them into overnight oats with some fruit. Fueling those morning workouts like a champ!

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u/rn_who_lifts路

I second that! My kids love roasted chickpeas as a snack. We make a spicy version with paprika, and it's such a hit. Plus, they're packed with fiber too.

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u/creatine_supremacy路

Honestly, counting calories isn't for everyone. Some people thrive on intuitive eating. But if you're not gaining, that's a signal to reevaluate your intake! Know your numbers, man.

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u/rn_who_lifts路

If you're feeling overwhelmed with cooking, meal prepping is a lifesaver! I spend a Sunday cooking a bunch of grains and legumes, then mix and match throughout the week. Keeps things fresh and easy.

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u/runningfromcardio路

Yeah, chickpeas are cool, but don't forget about tofu. It's super versatile and can soak up any flavor you throw at it. Stir-fries, scrambles, you name it!

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u/rn_who_lifts路

Whole grain pasta is a solid option too! I mix it with roasted veggies and a protein source like lentils to make a complete meal. Plus, the leftovers are perfect for lunch.

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u/bulkseason_bae路

I'm bulking too, and I love making smoothie bowls with bananas, peanut butter, and oats! So filling and it feels like dessert. This combo has been my go-to lately

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u/powerliftingmama路

For snacks, I also recommend energy balls made with oats, nut butter, and some seeds. Easy to make and great to have on hand. Perfect for when you're in a rush

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u/bulkseason_bae路

I just had a big bowl of vegan chili loaded with kidney beans and corn! That combo is legit for bulking and it fills you up. Who doesn't love a hearty meal?

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u/rn_who_lifts路

Have you tried nut butters? They pack a calorie-dense punch and are great for adding to smoothies or oatmeal. Plus, they give you healthy fats, which are super important for muscle recovery.

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u/gymdad42路

You can also look into seitan, especially if you're not gluten-sensitive. It's super high in protein and has a meaty texture. You can use it in stir-fries, sandwiches, or even BBQ!

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u/powerliftingmama路

I agree! Trying new recipes helps keep my family engaged in healthy eating. It's all about making it fun, right? My kids are more likely to eat what I make if it looks good!

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u/veganpowerlifter路

Definitely track those meals! I use an app to log my food, and it makes a big difference. You get to see where your calories and macros are coming from. It's super helpful for bulking!

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u/rippedandfitmom路

I love tempeh! My kids didn't even know they were eating it when I made tempeh tacos the other night. It's a great source of protein and a nice alternative to ground meat.

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u/depressedlifter路

Yo, how many protein pancakes do you make? I can't stop eating them, it's a slippery slope, haha. Just trying to keep it all balanced but pancakes always win.

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u/proteinpancakes22路

I feel you on those pancakes! They're so versatile. Add some protein powder, oats, and a banana, and you're golden! No wonder they're a favorite for bulking.

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u/runningfromcardio路

Honestly, how many meals are you eating a day? If you're not hitting 5 or 6, you're probably leaving gains on the table. I eat like every 2-3 hours. Keeps the energy up!

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u/caffeineconnoisseur路

NGL, caffeine can also help with workouts. A little espresso before the gym can boost your performance. But I'm not saying ditch the whole plant-based plan for it! 馃槀

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u/caffeineconnoisseur路

This post is giving me major recipe ideas, I'm down for a plant-based feast. Who knew being vegan could be so tasty? Keep it coming, everyone!

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