Hey folks,

Welcome to another edition of Talk To Me Tuesdays!  Today's question is: "What are some of the best foods to eat on a vegan diet to help build muscle?"

This question seems to be the concern of many people that entertain the idea of becoming a vegan. Hence the ever so popular question of getting enough protein on a vegan diet.  There are A LOT of vegan athletes who you would never know were vegan by looking at their bodies.  Robert Cheeke is a very popular vegan bodybuilder that comes to mind when speaking of vegans with muscles.  Check out his website by clicking here.  He gives great insight and tips on how to gain on a vegan diet.

The following are some more tips from's health section:

Eat between 0.7 and 1 g of protein per pound of lean muscle. If you weight 180 lb. and have 10 percent body fat, for example, that means you have 162 lb. of lean muscle and should get between 150 and 160 g of protein per day to build muscle. High-protein foods such as black beans, lentils and brown rice, almond butter sandwiches, soy milkshakes, green peas and nuts will aid in your muscle build-up.

20 to 30 percent of your calories should come from healthy fats such as flaxseed oil, olive oil, nuts and avocados.

Keep walnuts, almonds and peanuts handy for snacking.  They provide essential calories and fat that you won't find as much in vegetables, which will help you avoid undernourishment. Nuts also contain a lot of protein.

Another great site for more tips, insight and information is  They delve deeper into what to eat, supplements and exercise tips for those looking to gain and maintain muscle.  Now go ahead and flex that vegan muscle! :-)