Plant-based recomposition is entirely possible. It requires more attention to protein quality and distribution, but the underlying physiology is identical: total daily protein, per-meal leucine threshold, and resistance training stimulus.
The leucine challenge
Plant proteins are typically lower in leucine and have lower digestibility scores than animal proteins. To compensate, you need slightly more total protein per day (2.0 to 2.4 grams per kilogram) and larger per-meal servings to hit the 2.5 to 3 gram leucine threshold that triggers muscle protein synthesis.
Best plant sources
Tofu, tempeh, edamame, lentils, and seitan are the most protein-dense whole-food plant sources. For convenience, a quality plant protein blend (pea + rice) is the closest analog to whey. Combining complementary sources within the same meal — beans and rice, hummus and whole grain bread — improves the amino acid profile.
A practical baseline
A standard plant-based recomposition breakfast: 200g of silken tofu scrambled with spinach and nutritional yeast, served on a slice of whole grain toast. Approximately 35 grams of protein, 380 kcal, and fully plant-based. The modular method makes substitution seamless.