David Cleary Vegan PT

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 💪🌱

📩 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

If there's any calorie or protein amount you want me to film just let me know in the comments 👇

The seitan BBQ bowl is one of my favorites & I need to record the recipe again as it's super simple but perfect for meal prep! The TVP bolognese too!!

At the moment I'm aiming for 200g of protein daily & adjusting my calories based on my training load, this was a pretty active day with coaching & also doing my Hyrox & conditioning classes too.

Eating this way helps me recover but also allows me to stay in a slight deficit as I can reduce my calories later in the day if needed or increase if I have a bigger session the next day.

My 2 main goals right now are improve my running for Hyrox Athens while also dropping 0.5-1kg a week, but maintaining as much strength & muscle as possible before going back to rugby in late September!

If you need help with your goals this summer just drop me a message or DM "vegan coach" to learn more!

🤣🤣 Hands up 🙌 if this is you too!

Protein is usually the most difficult to get when travelling, I’ll always check restaurants & supermarkets online before going but if I’m sure it’ll be tough I usually bring;

Small bag of protein or sachets
1-2 protein bars per day
Dried Textured vegetable protein

That is usually enough to keep me going or until I can find options on the ground!

Have you tried the TVP oats yet? Let me know in the comments 👇