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The Tofu Trainer

The Tofu Trainer

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đŸŒ± I help vegans turn “I’ll start again Monday” to lean muscle that lasts
🧁 with food they love
đŸ„‚ a flexible lifestyle
⏱ & only 4 hrs/week in the gym

15/06/2026

Being vegan and building muscle doesn’t mean you have to have the same 3 meals over and over in order to hit your protein đŸŒ±

Here are 7 meal ideas you can have for vegan muscle growth đŸ’ȘđŸ»

Comment below for any of the recipes 😊

~ Ro, The Tofu Trainer

14/06/2026

Tap the link in my bio to grab yours.

OR


💬 Comment GREEN GAINS below and I’ll send you the link you need đŸ’ȘđŸ»

~ Ro, The Tofu Trainer

Photos from The Tofu Trainer's post 11/06/2026

⚖ You’re tracking.
đŸŒ± You’re hitting protein.
đŸ„™ You’re meal prepping and getting organised.

And yet
 muscle growth feels slow or just full on not happening at all 😅

That’s because vegan nutrition isn’t overwhelming due to its complexity

It’s overwhelming because the important bits get skipped over.

đŸ„± The generic advice is all over socials.
But the generic advice only scratches the surface.
It’s the information underneath the surface that will allow your muscles to actually respond đŸ’ȘđŸ»

That’s the gap I help vegans close đŸŒ±
More on this on Friday 👀

~ Ro, The Tofu Trainer

08/06/2026

Give this a try
 let me know what it does for your motivation đŸ˜‰đŸ”„

~ Ro, The Tofu Trainer

07/06/2026

I just had to 😂😂

Is crimson the new beige?? đŸ€”

In all seriousness, even if all my food was beige that doesn’t mean it’s boring, not nutritious or food that won’t allow you to build vegan muscle.

Focus on taste, nutrition and hitting your macro targets if you want to grow vegan muscle (you’ll get better results than if you just focus on the colours of the rainbow đŸ€­)

Photos from The Tofu Trainer's post 04/06/2026

Sacrificing sleep? You’re slowing your progress without even realising it.

Aim for 7-9 hours of quality rest every night, depending on what you need. Every person is different, I need 8.5hrs every night.

Less sleep means poorer recovery, higher cortisol levels (which kill gains), and lower growth hormone (which fuels growth).

Simple changes like winding down with a bedtime routine and ditching screens an hour before sleep can make a massive difference.

~ Ro, The Tofu Trainer

01/06/2026

đŸ‘‰đŸ» The perfect post gym 10 minute meal that gives you over 50g of protein đŸ€©

đŸ€€ Garlic Ginger Seitan đŸ€€

đŸŒ± And as promised, here’s the recipe


100g rice
225g tofoo seitan

Sauce:
1.5tbsp soy sauce
1tsp maple syrup
1 tsp olive oil
2 cloves garlic
1tsp ground ginger
0.25tsp black pepper
(You don’t need to add any salt- the soy sauce covers this!)

Boil your rice separately and then just fry the torn seitan chunks in a pan with oil, then once golden just add the sauce in and fry a bit more until fully coated!

💚 Make sure to SAVE this meal so you can build vegan muscle faster, starting with easier protein 😊

~ Ro, The Tofu Trainer

31/05/2026

I didn’t just want to give out more info.
I wanted to solve the problems I used to face:

đŸŒ± Constant confusion about what actually matters in vegan muscle building
đŸŒ± Starting strong, then losing motivation after 3 weeks
đŸŒ± Not knowing how to stay consistent when life gets busy

This guide gives you structure. Simplicity. And support, especially when motivation is wavering.
But most importantly
 it works.

And if you’re ready to finally get the results you’ve been working for


💬 Comment GREEN GAINS below and I’ll send you the link you need đŸ’ȘđŸ»

~ Ro, The Tofu Trainer

Photos from The Tofu Trainer's post 28/05/2026

You’re training hard.
You’re eating well.
You’re trying to stay consistent. đŸŒ±đŸ’ȘđŸ»

So when your muscle growth still feels slow
 it’s frustrating.

Because it feels like you’re doing everything you’re supposed to do, yet your body still isn’t responding the way you imagined it would.

A lot of vegan lifters immediately blame:
‱ their genetics
‱ their program
‱ being vegan itself

But sometimes the problem isn’t what you’re doing in the gym


It’s what’s happening outside of it.

I’ll go into this more this time next week 👀

~ Ro, The Tofu Trainer

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