Can you build muscle on a plant-based diet?

Yes, plant-based foods like tofu , edamame , beans, lentils, nuts, and seeds are just as beneficial for building muscle as animal-based products. Balancing protein intake throughout every meal and consuming a variety of plant-based sources can provide complete protein nutrition ( 17 ).

Are frozen veggies okay for plant-based meal prep?

You can eat frozen veggies; just keep in mind that some veggies freeze better than others. For example, vegetables with high water content, such as cucumbers, radishes, and bean sprouts, tend to become mushy after freezing. Those with lower water content freeze well, such as carrots, cauliflower, and broccoli. Veggies you buy frozen are not only convenient, they are frozen at their peak quality and nutrient density, making them highly nutritious.

How to replace eggs in plant-based breakfasts?

You can replace the eggs with tofu, mashed banana, nut butter, or other ingredients, depending on the application. You can scramble tofu, mashed banana can act as a binder in some baked goods, and nut butter can provide protein that you may have otherwise gotten from eggs.

Why do some people gain weight on plant-based diets?

There can be many reasons for weight gain, even when eating only plant-based foods . For example, you may consume more calories than you burn, prioritize highly processed products over whole foods, or consume excessive amounts of sugar ( 18 ).