For building and maintaining muscle, I would aim for at least 0.8g/lb (1.6g/kg) of Lean Body Mass. More can be better for optimal muscle growth, but this level will get you much of the benefit. For more info about protein targets and other macronutrients check out my macronutrients guide.
We use a lot of tofu, seitan, TVP, and edamame. For more ideas, check out Protein Deficient Vegan’s blog post on the best vegan protein sources. You can also find a ton of great high protein vegan recipes on her site!
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Grab this for an easy, quick reference guide on major muscle groups, types of lifts, and progressive overload methods. For beginners, experienced lifters, and anybody in between.
