David Cleary Vegan PT

🥣 High-Protein Vegan Cottage Cheese

Creamy, tangy, packed with protein, and made with just a handful of ingredients.

Perfect on toast, in baked potatoes, salads, wraps or simply eaten with fresh tomatoes and cracked black pepper.

Ingredients

* 400g extra-firm tofu, pressed
* 200g unsweetened soy yogurt
* 3 tbsp (15g) nutritional yeast
* 1–1½ tbsp apple cider vinegar
* ¾ tsp salt
* Black pepper, to taste
* Optional:
* ¼ tsp garlic powder
* ¼ tsp onion powder
* Fresh dill or chives

Prep

1. Press the tofu for 20–30 minutes to remove excess water.
2. Crumble half of the tofu into small cottage cheese-style curds.
3. Blend or whisk the remaining tofu with the soy yogurt, nutritional yeast, apple cider vinegar, salt and any optional seasonings until smooth.
4. Fold the creamy mixture through the crumbled tofu.
5. Taste and adjust the seasoning if needed.
6. Refrigerate for at least 30 minutes before serving. The flavour develops even more overnight.

Nutrition

Recipe makes approximately 4 servings (150g each).

Per serving

🔥 140 kcal
💪 Protein: 16g
🌾 Carbohydrates: 5.7g
🥑 Fat: 6.8g

If you’re struggling to hit your protein, lose body fat, build muscle, or simply want a clear nutrition & training plan that fits your lifestyle, I offer 1-to-1 vegan nutrition coaching.

We’ll build a personalised plan around your goals, your favourite foods, and your schedule, no extreme diets, no guesswork.

📩 Send me a DM with the word “COACHING” and let’s chat about how I can help.

Pancakes
Ingredients:

1 cup (about 80g) oats
1 scoop (about 30g) vanilla protein powder
1 ripe banana
1 teaspoon baking powder
1/2 teaspoon cinnamon
1 cup (240ml) soy milk
1 tablespoon apple cider vinegar
1 teaspoon vanilla essence
Cooking spray or a little oil for the pan
Instructions:

Prepare Oats:
If your oats are not already ground, you can blend them into a fine flour-like consistency using a blender or food processor.
Mash Banana:
In a mixing bowl, mash the ripe banana using a fork until smooth.
Combine Dry Ingredients:
Add the ground oats, vanilla protein powder, baking powder, and cinnamon to the mashed banana. Mix well.
Prepare Soy Milk Mixture:
In a separate bowl, combine the soy milk, apple cider vinegar, and vanilla essence. Let it sit for a minute to create a “buttermilk” effect.
Combine Wet and Dry Mixtures:
Pour the soy milk mixture into the dry ingredients. Stir until well combined. The batter should be thick but pourable.
Cook Pancakes:
Heat a non-stick skillet or griddle over medium heat. Lightly grease it with cooking spray or a small amount of oil.
Pour 1/4 cup of batter onto the skillet for each pancake. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
Serve:
Once cooked, stack the pancakes and serve with your favorite toppings, such as sliced banana, berries, or a drizzle of maple syrup.

Not all 25g protein portions are the same 🌱👀

Some foods give you 25g protein for relatively low calories…
Others need MUCH bigger portions to get there.

That doesn’t make one “good” and another “bad” 👇

🟢 TVP, seitan & protein powder
→ very protein dense
→ lots of protein for fewer calories

🟡 Tofu & soy foods
→ balanced protein + healthy fats

🟠 Chickpeas & lentil pasta
→ still great protein sources
→ but also bring carbs, fibre & more calories

This is why understanding the calorie-to-protein ratio can make hitting your protein targets WAY easier, especially during fat loss phases.

You don’t need every meal to be ultra lean… but knowing WHICH foods are more protein dense helps a lot 💪🌱

Which one surprised you most?

📩 If you want help building a high-protein vegan diet for fat loss, muscle gain or performance, send me a DM about my 1-2-1 vegan coaching.

calories fatloss plantbased veganmeals veganfood

Curry Tofu Scramble with Spinach (2 servings)
Ingredients:

200g silken tofu
200g medium-firm tofu
1 tablespoon oil (olive oil, coconut oil, or any cooking oil of your choice)
1 small onion, finely chopped
2 cloves garlic, minced
1 bell pepper, diced
1 small tomato, diced
2 cups fresh spinach leaves, roughly chopped
2 tablespoons curry powder (adjust to taste)
1/2 teaspoon turmeric powder
Salt and pepper to taste
Fresh cilantro, chopped (for garnish, optional)
Instructions:

Prepare the Tofu:
Drain excess liquid from the silken tofu and gently crumble it into a bowl using a fork.
Drain the medium-firm tofu and press it to remove excess moisture. Crumble the tofu into small pieces using your hands or a fork.
Sauté the Vegetables:
Heat oil in a large skillet over medium heat.
Add the chopped onion and minced garlic. Sauté for 2-3 minutes until the onion becomes translucent and fragrant.
Add the diced bell pepper and tomato. Cook for another 2-3 minutes until the vegetables are softened.
Add the Tofu and Spices:
Add both the crumbled silken tofu and crumbled medium-firm tofu to the skillet. Stir well to combine with the sautéed vegetables.
Sprinkle curry powder and turmeric powder over the tofu mixture. Season with salt and pepper to taste.
Stir well to evenly distribute the spices and cook for another 5-7 minutes, stirring occasionally, until the tofu is heated through and infused with the curry flavor.
Add Spinach:
Add the chopped spinach leaves to the skillet. Stir well to combine with the tofu mixture.
Cook for another 2-3 minutes until the spinach wilts.
Adjust Seasoning and Serve:
Taste and adjust seasoning as needed, adding more curry powder, salt, or pepper to suit your taste.

Red Pepper with Silken
Ingredients:

1 can (15 oz / about 425g) chickpeas, drained and rinsed
1 cup (about 180g) roasted red peppers (jarred or homemade)
200g silken tofu
2 cloves garlic, minced
2 tablespoons (about 30g) tahini
Juice of 1 lemon
1 teaspoon smoked paprika
Salt and pepper, to taste
Pinch of cayenne pepper (optional, for extra heat)
Fresh parsley or cilantro for garnish (optional)
Additional olive oil for drizzling
Instructions:

Blend Ingredients: In a food processor or blender, combine chickpeas, roasted red peppers, silken tofu, minced garlic, tahini, olive oil, lemon juice, smoked paprika, salt, pepper, and cayenne pepper (if using).

Blend Until Smooth: Blend the ingredients until you achieve a smooth and creamy consistency. If the hummus is too thick, you can add a bit more olive oil or water to reach your desired texture.

Taste and Adjust: Taste the hummus and adjust the seasoning according to your preferences. Add more salt, lemon juice, or cayenne pepper if needed.
Serve: Transfer the red pepper hummus to a serving bowl. Drizzle with a bit of olive oil and garnish with fresh parsley or cilantro if desired.

Enjoy: Serve the hummus with your favorite dipping options, such as pita bread, crackers, vegetable sticks, or use it as a spread in sandwiches or wraps.

Here’s the recipe for Silken and Basil with Broccoli

Ingredients:

1 package (about 350g) silken tofu
1 cup (about 30g) fresh basil leaves
1/4 cup (60ml) nutritional yeast
1/4 cup (60ml) vegetable broth
2 cloves garlic, minced
2 tbsp (30ml) olive oil
Salt and pepper, to taste
1 head broccoli, cut into florets
250g pasta of your choice, cooked according to package instructions
Vegan Parmesan cheese, for serving (optional)
Instructions:

In a food processor or blender, blend the silken tofu, fresh basil leaves, nutritional yeast, vegetable broth, minced garlic, and olive oil until smooth and creamy.
Season with salt and pepper to taste.
Steam or blanch the broccoli florets until tender but still crisp, then set aside.
Cook the pasta according to the package instructions.
In a large skillet, combine the cooked pasta, steamed broccoli, and the Silken Tofu and Basil Pasta Sauce. Heat over medium heat for 2-3 minutes, stirring occasionally, until the sauce is heated through and coats the pasta and broccoli evenly.
Season with additional salt and pepper, if needed.
Serve hot, garnished with vegan Parmesan cheese, if desired

Bumping this as tons of people found it helpful before!

Tomato and Smoked Paprika Seitan Log:

Ingredients:

For the Seitan Log:

2 cups vital wheat gluten
4 tablespoons nutritional yeast
2 teaspoons smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1/2 teaspoon black pepper
1 cup vegetable broth
4 tablespoons tomato paste
2 tablespoons soy sauce or tamari
2 tablespoons olive oil
Instructions:

Prepare the Seitan Dough:

In a mixing bowl, combine the vital wheat gluten, nutritional yeast, smoked paprika, garlic powder, onion powder, salt, and black pepper. Mix well.
In a separate bowl, whisk together the vegetable broth, 4 tablespoons of tomato paste, soy sauce or tamari, and 2 tablespoons of olive oil.
Pour the wet mixture into the dry ingredients and stir to combine. You’ll have a dough that’s slightly sticky but firm.
Knead the dough for a few minutes until it becomes elastic. If it’s too sticky, add a bit more vital wheat gluten. If it’s too dry, add a touch of vegetable broth.
Shape the Seitan Log:

Shape the seitan dough into a log shape, about 6-8 inches long.
Cook the Seitan Log:

Preheat your oven to 350°F (175°C).
Wrap the seitan log tightly in aluminum foil, sealing the ends.
Place the wrapped seitan log on a baking sheet and bake for 30-40 minutes. This will help the seitan set and absorb the flavors.
Remove the seitan log from the foil, and it’s ready to be sliced and served.
Serve and Enjoy:

Slice the seitan log into thin rounds or strips.
You can serve it immediately or I recommend letting it rest for a few hours to firm up, in sandwiches, salads, or alongside your favorite side dishes. It’s also delicious pan-fried or grilled for added texture.