The New Rules of Protein: 11 Unexpected Plant-Based Powerhouses for Muscle Mastery

9. Seitan: Dense, savory protein for hearty appetites

Seitan is a wheat-based protein that often appeals to people wanting a meaty texture from plant foods. It’s concentrated and holds up well to slicing, braising, or stir-frying, which makes it useful for robust dinners. Because seitan contains gluten, it’s not suitable for those with celiac disease or gluten sensitivity, but when tolerated, it can be a reliable way to add substantial plant protein to a meal. To make seitan easier to chew, braise it slowly in a flavorful broth until tender or slice it thinly and fold into soups and stews. Pair seitan with softer sides—mashed vegetables, cooked legumes, or a gentle grain—to round out the plate and aid digestion. When buying seitan, check labels for sodium content and added ingredients; homemade versions let you control seasoning. For older adults with strong appetites and intact chewing, seitan can be a satisfying main in family-style dishes that support muscle-focused eating.

10. Nutritional Yeast: A savory topper that boosts protein and flavor

Nutritional yeast is a flaky, savory ingredient that brightens dishes while adding plant protein in small but useful amounts. It dissolves easily into liquids and is ideal for people who want extra protein without more chewing. Sprinkle it on steamed vegetables, stir it into soups, or whisk it into sauces for a creamy texture without dairy. Nutritional yeast also brings a savory, umami character that can make vegetables and grains more appealing if taste has changed with age. For softer preparations, mix nutritional yeast into mashed potatoes or blended vegetable soups so the protein and flavor are absorbed into the dish. Because it’s shelf-stable and easy to measure, nutritional yeast is a simple pantry addition that nudges daily protein totals upward in a way that’s low-effort and flexible.