The Tofu Trainer
MegosztĂĄs
đ± I help vegans turn âIâll start again Mondayâ to lean muscle that lasts
đ§ with food they love
đ„ a flexible lifestyle
â±ïž & only 4 hrs/week in the gym
09/07/2026
If this is you⊠I promise weâve all been there đ«
Letâs just clarify something đđ»
â Chickpeas are a carb source, not protein
â Nuts are a fat source⊠not protein
â And itâs definitely not that vegan muscle building âdoesnât work.â đ±
Most people just arenât taught what 100g+ of plant protein actually looks like in a day.
So they train hard đïžââïž
Eat what they think is high protein
And then wonder why progress feels slow.
This isnât about trying harder.
Itâs about choosing protein sources that actually pull their weight đȘđ»
Once that clicks?
Everything feels easier.
Iâll be sharing my favourite vegan protein sources next week đ
~ Ro, The Tofu Trainer
I used to go about vegan muscle building like I used to (and sometimes still do đ«Ł) go driving without a satnav.
I thought I knew the way â lift weights, eat in a surplus, track protein â and just guessed when I hit a roadblock.
The result? Years of going in circles.
The day I actually followed a real plan, I stopped wasting time and started seeing results.
Stop guessing. Start growing.
~ Ro, The Tofu Trainer
Sorry I went off on a bit of a tangent but these are the 2 points I really wanted to make regarding this question đ
And vegans please feel free to share these points next time you are asked this question yourself đ±
~ Ro, The Tofu Trainer
02/07/2026
Here are 7 ways I stay motivated as a muscle building vegan â even when the last thing I feel like doing is training đđ»
And for the moodboard piece- only do it if it inspires you. If it sparks comparison or insecurity, donât do it. But for many of us, itâs a powerful visual nudge toward our goals.
đŹ Comment: JOIN and Iâll send you the invite link to my vegan lifters group đ±
~ Ro, The Tofu Trainer
Hereâs what I eat to hit 105g protein to build vegan muscle đȘđ»
MACROS:
đ± Calories: 2100+
đ± Protein: 105g+
đ± Carbs: 285g+
đ± Fats: 60g+
Hitting these doesnât need to be difficult or complicated. Hereâs how I do it đ
~ Ro, The Tofu Trainer
OBVIOUSLY this is satire đ
But whatâs worrying is when the roles are reversed it is taken very seriously.
Quinoa has less protein in than egg noodles. WHY is it treated by the carnies like itâs a staple vegan protein source? đđ€ŠđŒââïž
Nuts are a fat source, not a protein staple.
But if the carnies used actual vegan protein sources when doing their plate ups, they wouldnât get quite as a dramatic effect as if they did what I have just done.
And if youâre vegan and trying to build muscle and you ARE using nuts and quinoa as your protein sources.. it may be time to re-evaluate đđ±
PS food shown is not to scale for 30g protein each. Thereâs no way I couldâve fit that amount of butter on my screen⊠đ€·đŒââïž
~ Ro, The Tofu Trainer
25/06/2026
If youâve ever wondered why you feel so fired up to restart your vegan muscle journeyâŠ
and still fall off after a few weeks â this is why.
Itâs not that you donât want it badly enough.
Itâs that no one ever showed you how to keep motivation alive once the excitement wears off.
And thatâs a frustrating place to keep ending up.
~ Ro, The Tofu Trainer
If vegan muscle growth feels slow, itâs tempting to look for a shortcut.
Another supplement.
Another powder.
Another âmissing piece.â
But most people donât need more extras.
They need stronger foundations.
đœïž Calories
𧱠Protein
đđ» Training
Get those right consistently first.
Build the house before you buy the furniture.
~ Ro, The Tofu Trainer
đŹ Comment GREEN GAINS below and Iâll send you the link you need đȘđ»
~ Ro, The Tofu Trainer
18/06/2026
Most vegan nutrition advice isnât wrongâŠ
itâs just incomplete đ€·đŒââïž
You hear the headline numbers
1.6â2.2g protein âïž
âeat in a surplusâ đœïž
âdonât forget carbsâ đ
âŠbut no one explains the bit that actually makes it work.
Thatâs usually why progress feels slow.
Not because youâre doing nothing â
but because youâre doing the basics without the context đ§
Once you understand why these things matter,
nutrition stops feeling hardâŠ
and starts feeling predictable (in a good way) đȘđ»
Save this for the days you feel like youâre âdoing everything rightâ but still not seeing much change đ±
~ Ro, The Tofu Trainer
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