Can Vegans Build Muscle?

Can Vegans Build Muscle?

I lift weights nearly 5 times a week. So, when I shared to my friends and family that I was going vegan, they were concerned that I wasn’t going to get enough protein, vitamins, and minerals in my diet in order to stay healthy…

So, I educated the f*** outa myself to make sure they could stop worrying! I think the facts are good enough to share!

The Big Question: Where do you get your protein?

I really go into detail about where vegan protein comes from in a previous post. But basically, protein is made up of 20 different amino acids, 11 we can make all by ourselves, yay for us! And the other 9 we need from food. When a food contains all 9 essential amino acids, it’s called a complete protein, easy to remember right?


Plant-Based Complete Proteins:

  1. Nuts (including nut butter!)
  2. Soy foods, such as tofu, tempeh, miso, and soy milk
  3. Sprouted seeds — each type of sprout has differing proportions of nutrients, so it’s best to eat a variety of them
  4. Grains, especially amaranth and quinoa, are highest in protein and are high-quality proteins
  5. Beans and legumes, especially when eaten raw
  6. Spirulina and chlorella (blue-green algae), which are over 60 percent protein

Shoot for one (or more) servings of complete proteins in three of your daily meals!

You can check out my amazon store to see what kinds of things I keep in my pantry that is 100% plant based and protein rich!! Sometimes eating healthy is pretty expensive, but I’ve done the work for you and found the cheapest (but still wholesome) foods in bulk that can be delivered straight to your door!

Anyways, on Wednesday’s (today) I usually post about what I ate. I want this week’s post to focus more on my fitness! (Don’t worry I’ll still show you what I ate at the end of the post!) 🙂

Healthy Fitness Habits

Set Goals! Move Your Body! Eat enough plant-based foods (pretty much unlimited amounts)! Drink lots of water! And get enough sleep!

Most of these are obvious, but what I really want to touch on is goal setting. At the beginning of each week or month or even day, set goals for yourself AND hold yourself accountable!

Fitness Goal Setting:

Have an idea in mind of what you want to accomplish. Maybe you want to hit the gym 5 days this week after work, or make it’s hit up that morning cycling class twice this week. Whatever it is, write it down, like physically pick up some kinda righting-o-bob and a slice of tree and write it down!

All that’s left to do is follow through!

Here’s how I like to stay accountable:

Instagram is my best friend when it comes to this!! You probably already have an instagram account (or you’re a troll who lives under a bridge)… kidding… So start posting your goals there after you achieve them!! This can be your fitness goals or your plant-based lifestyle goals!

Use the hashtag #FitEarthlings to join the community of fit plant-based peeps!! And don’t forget to tag me so I can see all your progress!! @educating.earthlings

Keep an eye out once the new year rolls around for my first FREE fitness challenge group!! This will be a gym-only workout routine (home workouts coming soon) I’M SO EXCITED!!!

My Fitness Routine

I’m gonna tell it to you straight. I was NEVER a morning person…. and I’m still not. But I get my butt out of bed nearly every morning during the week and workout! If I miss a morning for some reason I get moving as much as I can during the day and try to do some sort of home workout at night.

Today was Back & Bicep day!! I’ll share with you my workout and feel free to try it out!! Let me know if you do!

Back & Bicep Workout

  • Seated Cable Rows: 4 sets of 10
  • One arm dumbbell rows, each arm: 4 sets of 10
  • Wide grip lat pulldown: 3 sets of 10
  • Reverse close grip pulldown: 3 sets of 10
  • Close grip pulldown: 3 sets of 10
  • Barbell bicep curls: 3 sets of 10
  • Incline dumbbell bicep curls: 3 sets of 10
  • Bent over rear deltoid flys w/ dumbbells: 3 sets of 10
  • High Cable Rows: 3 sets of 10
  • Straight arm cable pull downs: 3 sets of 10 (last set drop set)

Each two movements are colored. Treat the colored movements as supersets!!

If you have any questions comment below or on my instagram: @educating.earthlings

What I Ate Wednesday – Vegan Food Share

6:00 am – Apple Cider Vinegar Shot

6:15 am – Amino Energy Pre-Workout + BCAAs + Glutamine

7:30 am – Vega Clean Protein (Chocolate)

8:30 am – Oats w/ Almond Milk,1 Banana, 4 Strawberries, 1 scoop of Almond Butter!!

Almond Butter & Fruit Oats

11:15 ish – Green Smoothie: Green Super Food (1 scoop), Ground Flax, Maca Powder, Glutamine, Frozen Banana-Mango-Pineapple Blend, lots of Spinach, Coconut Water

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12:45 ish – Heaping Bowl of Turmeric Rice, Beans & Lentils


3:30 pm – 1/4 Avocado on Toast!

5:00 pm – Kombucha!!

6:00 pm – Black Bean Enchiladas w/ White Corn Tortillas
Bean & Veggie Enchiladas


Halloween was a blast!! I wanted to share this outfit with you all and me actually wearing makeup 🙂

Halloween - Lexi D - Educating Earthlings

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