Freya Rose has always been active. A lifelong runner and occasional yoga teacher, she’s no stranger to watching what she eats.
But when she set a goal to increase her lean muscle mass, she realized she needed to up her protein—without turning to animal products or loading up on fats.
“People think vegan diets can’t be high-protein unless you eat tofu at every meal,” she laughs. “But I knew there had to be other ways.” Quest Nutrition Ultimate Variety Pack Protein Bars, High Protein, Low Carb, Gluten Free, Keto Friendly, 12 Count
Freya approached it methodically. She tracked her macros not obsessively, but curiously—looking at what gave her energy, what filled her up, and what helped her recover from workouts.
She experimented with lentils, quinoa, edamame, and tempeh. She also discovered the power of blending legumes into sauces and dips that complemented her meals without making them heavy.
“I focused on volume and texture,” she says. “Hearty stews, grain bowls, baked vegetables with high-protein sides.”
She kept fats in check, choosing just enough avocado or tahini to add flavor without overdoing it. Over time, her body changed—but more importantly, so did her mindset.
“It wasn’t about being strict,” Freya says. “It was about finding what helped me feel strong and satisfied.”
Now, she teaches meal-prep workshops for people looking to stay lean and plant-powered. “The myth that vegans can’t get enough protein? I’ve busted it—plate by plate.”
