Seasoned vegans may roll their eyes, but for dedicated gym-goers looking to carve meat-free muscle, the topic of protein – specifically, getting enough of it – is legitimate cause for concern. Thankfully, there’s no need to worry. Not only do plant proteins like tofu and tempeh contain all the essential amino acids your body needs, they pack more nutrients into fewer calories compared to their meaty flesh counterparts. Plot twist: Mother Nature is a bodybuilder.

While it’s true that certain plant foods contain significantly more protein than others, a little bit of knowledge goes a long way when you’re gunning for ve-gains. So long as most of your meals contain a decent helping of tofu, tempeh, seitan, mycoprotein, beans or lentils, and you’ve got a decent plant-based protein powder in your shaker, you’re on the path to meat-free muscle.

However, if you want to munch more protein without making huge changes to your daily fare, the simple swaps can make all the difference.

Unleash the Yeast

Just two tablespoons of nutritional yeast contains 9g of protein plus all nine essential amino acids and your RDA of vitamin B12. Sprinkle it over pasta, stir it into hummus or fold it into tofu scramble for a nutty, cheese-like protein boost.

Upgrade your Grains

Brown rice is cool, but have you ever swapped it for quinoa, buckwheat, farro or wheat berries? Scan the shelves of your local supermarket and you’ll find a plethora of protein-rich alternatives to your Uncle Ben’s.

Lean on Legumes

Every time you make lunch or dinner, considering throwing a few beans, peas or lentils in the mix, from black beans to broad beans, garden peas to peanuts. They’re all high in protein and packed with gut-busting fibre.

Switch to Soy

Can’t go without your cup of joe? Make your morning latte soy-based and you’ll down 8g of protein (in 250ml) before you hit the office, compared with around 4g in oat milk and 2g in almond milk. Most plant milks are fortified, so you’ll gulp down added B vitamins and calcium, too.

Whether you’re a paid-up lentil eater, a recent convert to the green side or simply looking to add a little colour to your diet, eating vegan doesn’t have to mean missing out on muscle. These high-protein plant-based dishes have been crafted to help you hit your macros at breakfast, lunch, dinner and everything in-between.