The Tofu Trainer

The Tofu Trainer 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

To celebrate 26 years on this planet I wanted to give back 26 things I have personally learned over the 8.5 years of veg...
17/09/2026

To celebrate 26 years on this planet I wanted to give back 26 things I have personally learned over the 8.5 years of veganism â˜șïžđŸŒ±

1. Get yourself in a community. Being vegan can be lonely, find others who make you feel part of something big.

2. Nutrients to prioritise: B12 (have to supplement), Omega 3’s (EPA and DHA), Vit D, Iron, Calcium, Iodine

3. Not everyone around you will be vegan, but don’t tolerate anyone who hates on you or tries to pull you away from it. We don’t need anti vegans in this space

4. Building muscle as a vegan is so doable. Look at all the athletes who are plant based, look at Torre Washington who is natural and going to Mr Olympia.. look at all the examples out there that show you it’s possible.

5. Quinoa/chickpeas/beans/nuts/lentils are not vegan protein sources. They’re carb or fat sources. Please do not rely on these for protein and then wonder why you’re tired/not growing muscle/have no energy blah blah blah

6. Some of my best vegan protein foods: Tofoo tofu (obviously), My Sunflower Family sunflower mince, Holland & Barrett Edamame or Black Bean Noodles, Protein Noodles (most supermarkets do these, check that they’re vegan), if you have bread Jason’s Sourdough protein loaf (not a huge bread person anymore but used to love it), Sunwarrior in chocolate is my go to breakfast to make my protein shake too!

7. You think you’re getting the omega 3’s you need by chomping on walnuts but you’re just overloading on ALA rather than EPA/DHA. Unless you can get algae in your diet, the only real way to get your omega 3’s is to supplement with algae oil.

CONTINUED IN THE COMMENTS đŸŒ±

15/09/2026

I need to eat meat
?

I.. don’t think I do actually 😆😉

All of the exercises above, I could not do as a non vegan. The skinniest I’ve been was when I wasn’t vegan. The most sluggish I’ve been was when I wasn’t vegan.

You can thrive as a vegan, my experience is evidence enough of what you can achieve without animals đŸŒ±

~ Ro, The Tofu Trainer

If you’re going to Madeira as a vegan, here are my top 3 tips for making vegan eating as smooth as possible:1. Stay near...
14/09/2026

If you’re going to Madeira as a vegan, here are my top 3 tips for making vegan eating as smooth as possible:

1. Stay near (or in) Funchal. Pretty much all the vegan options we found were in Funchal. We stayed in Garajau so had to drive there every evening which took 15 minutes but depending on where you stay Funchal could be over an hours drive away.

2. Plan in advance, plan in advance, plan in advance. First dinner and the lunch following were the kinds of foods I was eating when I didn’t plan- beyond burgers. And that was after walking and looking at menus before finally finding somewhere that did a beyond burger. As soon as I actually started planning and reserving places it became easy.

3. Don’t just go for all the places that people post about on TikTok- I bet you get places like Mundo Vegan, Terra and Alforno on most posts suggesting vegan food in Madeira. But actually Gavinas and Horta were places we stumbled across- Gavina having the loveliest ocean views and Horta having that lovely fine dining experience I love. We also found Avista which we never got to try, and I’m sure there are so many more if you look. Help make Madeira easier for vegans by finding 1 spot no one is talking about and then post your food yourself so people become aware of that option! đŸŒ±

Have an amazing holiday on this beautiful island, these are just my opinions and I’m grateful to each and everyone of these places for giving me the option to dine with them 😊

(sorry tiktok made all the slides weird 😅)

~ Ro, The Tofu Trainer

13/09/2026

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

~ Ro, The Tofu Trainer

Here are my top 7 protein sources as a vegan muscle builder đŸ‘†đŸ»And no, it’s not just about tofu (even though I am The Tof...
10/09/2026

Here are my top 7 protein sources as a vegan muscle builder đŸ‘†đŸ»
And no, it’s not just about tofu (even though I am The Tofu Trainer 😉)

đŸŒ± Tofoo Tofu/Tempeh
đŸŒ± H&B Protein Noodles
đŸŒ± Sunwarrior Protein Powder
đŸŒ± Marigold’s Mo-Du Seitan Pieces (H&B)
đŸŒ± Silken Tofu
đŸŒ± Yellow Lentil Lasagne Sheets (Amazon)
đŸŒ± Sunflower Mince (Sunflower Family)

❗ Reminder: It’s not just about grams, it’s about amino acid profiles and consistency. The key things are variety, getting your EAAs and most importantly staying consistent with it!

~ Ro, The Tofu Trainer

06/09/2026

How does a vegan know when someone isn’t vegan?
They’ll tell you
 defensively đŸ«Ł

It’s always fascinating to me how a post that isn’t asking anyone to change

somehow feels like a personal attack to people it wasn’t even for 😅

No one’s attacking you.
No one’s trying to convert you.
No one asked what you had for dinner.

And yet
 here they are pushing their beliefs down peoples throats đŸ€ŠđŸŒâ€â™€ïž
(which I thought was what vegans were supposed to do? 😆)

Anyway.. back to helping vegans build muscle in peace đŸŒ±đŸ’ȘđŸ»

~ Ro, The Tofu Trainer

03/09/2026

My yin yang of gym training ladies and gents â˜ŻïžđŸ’ȘđŸ»

If I could only give you one piece of advice for your vegan muscle growth journey it’s this:

đŸ”„ Ignite your fire and learn how to keep it ignited.
🚀 Become so motivated to achieve your goals that you don’t need to force yourself through the journey.

Do that and you’ll instantly notice the difference in the quality of your gym sessions and the momentum you’re building đŸŒ±

~ Ro, The Tofu Trainer

31/08/2026

I could have put so much more effort into this and used actual food but.. plot twist incoming đŸ˜¶â€Š this isn’t actually what I eat as a vegan building muscle?!?! đŸ˜±

I know, absolute shocker!!! It’s almost as though vegans don’t eat quinoa for protein, don’t have to force feed themselves large volumes of food or rely on protein powder like a crutch 😼

Instead, we have protein sources like tofu, tempeh, seitan, sunflower mince, TVP, protein noodles, edamame noodles etc that we can eat instead that allow us to hit our protein goals more efficiently so we actually have room in our stomachs for all the other things we want to eat đŸ’šđŸŒ±

To sum up, stop eating carb/fat sources as your main protein sources 😊

~ Ro, The Tofu Trainer

Here are 7 ways I stay motivated as a muscle building vegan — even when the last thing I feel like doing is training:â€‹đŸ”„ ...
27/08/2026

Here are 7 ways I stay motivated as a muscle building vegan — even when the last thing I feel like doing is training:
​
đŸ”„ Set skill goals (push-ups, pull-ups, form improvements — things that aren’t appearance-based)
đŸ”„ Know your core why, and collect as many supporting whys as you can
đŸ”„ Join a community of other vegan lifters (because lifting alone gets lonely fast)
đŸ”„ Make your progress visual — photos, logbooks, numbers, whatever motivates you
đŸ”„ Revisit your why or moodboard before each session
đŸ”„ Adopt identity-based habits — “I’m the kind of person who trains 4x a week” > “I need to be motivated”
​
And for the moodboard piece — only do it if it inspires you. If it sparks comparison or insecurity, don’t do it. But for many of us, it’s a powerful visual nudge toward our goals.
​
💬 Comment: JOIN and I’ll send you the invite link to my vegan lifters group đŸŒ±
​
~ Ro, The Tofu Trainer

CĂ­m

Budapest

Weboldal

ÉrtesĂ­tĂ©sek

Ha szeretnĂ©l elsƑkĂ©nt tudomĂĄst szerezni The Tofu Trainer Ășj bejegyzĂ©seirƑl Ă©s akciĂłirĂłl, kĂ©rjĂŒk, engedĂ©lyezd, hogy e-mailen keresztĂŒl Ă©rtesĂ­tsĂŒnk. E-mail cĂ­med mĂĄshol nem kerĂŒl felhasznĂĄlĂĄsra, valamint bĂĄrmikor leiratkozhatsz levelezĂ©si listĂĄnkrĂłl.

Parancsikonok

MegosztĂĄs

KategĂłria