10 plant protein substitutes to meat that help build muscle

Planning to bulk up while going plant-based? Here is a list of protein rich plant substitutes that are the perfect substitutes to animal protein! These sources are specifically tailored for Malaysian palate , as the food items on this list are widely available in our region.

Wheat protein

Wheat has often been used as mock meat in Asian cooking, due to its similar texture when cooked. It contains 25 grams of protein per 100 grams, making it one of the most viable sources for bulking up. However, those with gluten allergies may want to avoid it.

Tofu

These soybean chunks are a delight in Asian cooking. Its soft texture and bland taste make it versatile in many cooking styles, able to absorb all the flavors of whatever sauce is paired with it. Tofu contains between 8-20 grams of protein per 100 grams when cooked, and is easily digestible.

Tempeh

Similar to tofu, tempeh is a soy-based plant food that packs a lot of protein, about 19 grams of protein per 100 grams. It is a traditional Indonesian fermented soy product made from whole, cooked soybeans bound together by a natural fungal culture. This fermentation process gives tempeh a firm, chewy texture and a nutty flavor. Unlike tofu, tempeh retains more fiber, and contains probiotics, vitamin B, magnesium and phosphorus.

Edamame

A guilty pleasure of mine is having lightly blanched edamame sprinkled with salt, so simple yet irresistible. It is no wonder it is a Japanese favorite. Edamame is rich in folate, vitamin K, antioxidants and fiber. Most people are unaware that edamame is actually young Japanese soybeans, plucked before fully mature. It contains about 11 grams of protein per 100 grams.

Lentils

Malaysians are all too familiar with Dhal Curry, made with rich lentil sauce. The starchy stew is often served with roti or rice. It contains above 9 grams of protein per 100 grams when cooked and is rich in fiber, providing over half of your daily fiber needs in just one serving (198 grams).

Beans

Beans are celebrated around the world for being a rich source of protein that fills you up easily. The English love it with toast. Traditional Chinese desserts have sweet red bean soup known as 红豆沙. Mexicans have their Refried Beans, and Italians have a Pasta e fagioli, soup pasta with beans. Most beans contain slightly under 10 grams of protein per 100 grams.

Nutritional yeast

Also known as Deactivated Yeast, from the strain Saccharomyces cerevisiae. It is popular in plant-based diets for being a cheese substitute, due to its similar flavor. Fortified nutritional yeast is an excellent source of zinc, magnesium, copper, manganese, and vitamin B12. They contain a whopping 45–55 grams of protein per 100 grams, making it good to sprinkle some on your dishes for a cheesy flavor.

Hemp seeds

These come from Cannabis sativa, the marijuana plant. Don’t fret however, they contain minimal, trace amounts of tetrahydrocannabinol (THC), the active compound that gets you high. They contain 32 grams of protein per 100 grams, making it a good source to build muscle. They are often made into fruit bars, sprinkled on cereal, or made into a salad.

Green peas

Often confused with edamame for its similar structure and appearance, green peas are small, round vegetables that come in a pod. Usually found frozen, canned and sometimes fresh in supermarkets. They contain slightly over 5 grams of protein per 100 grams, A serving (160 g) of green peas covers more than 25% of your daily fiber needs.

Chickpeas

In the Middle East, these tasty legumes are used to cook falafel and hummus. Locally in Malaysia, they are used in a wide variety of Indian dishes. I love their soft texture. Chickpeas carry 19 grams of protein per 100 grams, not bad for how good it tastes!