How to build vegan muscle (2024)

As if veganism wasn't politically charged enough as is, Labour leader Jeremy Corbyn, already a committed vegetarian, has claimed he's "going through the process" of eating more vegan food. Perhaps he's considering a full conversion?

However, if Jezza is hoping to appear cutting-edge, he's behind the curve this time: more and more men are turning away from meat and embracing plant-based muscle. Ever thought about it? Here's our no-nonsense guide to going vegan, MH style.

Let’s be clear: we’ve got no beef with meat. But seeing as scientists have linked voracious, carnivorous appetites to bowel cancer, we could all do with culling consumption a tad. “Proteins such as tofu and tempeh contain all the essential amino acids,” says nutritionist Christine Bailey. “They’re also packed with phytonutrients, and are easier to digest.” This is how to pig out (so to speak) and scoff extra benefits.

i) Tofu
Consider this curdled soy milk an edible sponge (stay with us), soaking up the flavour of whatever juices and spices you cook it in. Not only does tofu have a 3:1 protein-to-carb ratio, but it’s also linked to a reduced risk of prostate cancer, say US scientists. Can sausages do that?

ii) Tempeh
This fermented bean ‘cake’ is usually made with soy but, unlike tofu, uses the whole bean, rather than just the milk. It’s denser and mineral-rich, and packs extra fibre too. The fermentation process also makes its plant proteins more digestible.

iii) Seitan
Its devilish name may seem apt to paleo types: seitan is gluten. But with as much protein per calorie as chicken breast, it’s also a top source of muscle fuel. Textured and robust, it’s the ‘meatiest’ of the meatless, says award-winning vegan chef and author Tony Bishop-Weston.

iv) Jackfruit
High in energising vitamin C and blood sugar-levelling manganese, this huge green fruit looks like a mango-lychee hybrid. But, cooked, it bears an uncanny likeness to pulled pork. You can find it fresh or tinned in Asian supermarkets for now – until the mainstream catches on.

(Related: the story of a vegan bodybuilder)

Hunt For Gains, Gatherer Style

A favourite among the soy polloi, tofu can be a hard sell to carnivores. But that’s because they’re doing it wrong. For a start, leaving open packets in the fridge will lead to shrivelled bean curd. “Place tofu in a tub with water and refrigerate,” says Bailey. Seitan works well stored in veg broth. When cooking, use a non-stick pan evenly misted with oil from a sprayer, and try not to stir too much. For a crispier texture, Bailey recommends tossing tofu in ground almonds before cooking. If you’re serious about vegan cuisine, invest in a tofu press to drain excess liquid. (You’re saving the world, man – don’t count beans.) Finally, remember that, while meat typically requires a long cooking time to tenderise, plant-based foods do not. “Their cell structure breaks down quickly, so add them to the dish last,” says Bishop-Weston. Got that? Now get stuck into the recipes below.

i) Lean tempeh wraps (serves 2)

• Tempeh slices, 4
• Coconut oil, dash
• Marmite, 2tsp
• Wholemeal wraps, 2
• An avocado, sliced
• Salad greens, 2 handfuls
• Sundried tomatoes, 6

Fry the tempeh slices in coconut oil for 15 minutes, browning both sides, then spread a little Marmite over the inside of your tortilla wraps. As well as multiple B vitamins, Marmite also adds a “rich, meaty flavour”, says Bishop-Weston. Divide the other ingredients, along with your rashers of tempeh, and assemble your wraps. Swap out the odd BLT and it might just save your bacon.

ii) Tofu and olive bolognese (serves 4)

• Firm tofu, 400g pack
• Smoked paprika, 1tsp
• Marmite, 2tsp
• Red onion, chopped
• Garlic clove, crushed
• Tinned tomatoes, 400g
• Black olives, 30g, stoned
• Leafy greens, 120g, chopped
• Buckwheat pasta, 300g

Crumble the tofu (like you would feta cheese) into a bowl with the paprika and Marmite. Bake at 180°C for 20 minutes to give it extra bite. Fry the onion and garlic together, then simmer with the tomatoes, olives and greens for 15 minutes. Add the baked tofu, season and simmer for a further five minutes. Serve with pasta, cooked to pack instructions. No more mincing about.

iii) Seitan and walnut pie (serves 4)

• Seitan, 350g, chopped into chunks
• Wild mushrooms, 100g
• Walnuts, 100g, bashed
• Red onion, chopped
• Tomatoes, 400g, chopped
• Marmite, 2tsp
• Pack of puff pastry (butter-free, natch)
• Hemp seeds, sprinkle

In a saucepan, simmer everything bar the pastry and hemp seeds for 20 minutes. Roll out the block of pastry to roughly double its size, then cut into triangles. Bake for 20 minutes at 200°C until risen and golden. Serve the seitan stew topped with a hunk of the pastry and sprinkle with the hemp seeds for omega-3. Pair with roast spuds, curly kale and a glass of (biodynamic) pinot noir.

iv) Crispy jackfruit tacos (serves 2)

• Jackfruit, 250g, tinned
• Ginger, 1tsp
• Smoked paprika, 1tsp
• Garlic clove, crushed
• Barbecue sauce, 1tbsp
• Coconut oil, 1tsp
• Tacos, 4 small
• Lettuce, shredded
• Black beans, 160g cooked

Get your jackfruit, grab two forks and rip into it. Combine the pulled fruit with the spices and sauce, then leave it to marinate for 10 minutes. Bake in a 180°C oven for 30 minutes, then fry in coconut oil to finish it off. Serve stuffed into tacos with the lettuce and black beans, the latter of which will provide a handy extra 7g protein. Meat-free Monday can’t come soon enough.