Plain tofu

Tofu is a plant-protein benchmark: made from soy, it provides a complete protein (all essential amino acids), which is rare for a plant source. It provides 12.6 g of protein per 100 g (115 kcal), with few carbs and healthy fats.

It is a cornerstone of vegan and vegetarian muscle building: one of the few plant foods that can replace meat protein-wise without needing to be paired with a grain.

Neutral in taste, tofu absorbs marinades: that is the whole secret. Press it first to remove water (it browns better and soaks up more), then marinate it (soy sauce, garlic, spices) before pan-frying, grilling or baking. Well seasoned and browned, it is anything but bland.

Firm (or extra-firm) tofu is the highest in protein per serving and best for pan-frying; silken tofu, more liquid, is for sauces, smoothies and desserts.

Low in carbs and moderately caloric, tofu adapts to any goal: pair it with a starch (rice, quinoa) and vegetables. When bulking, cooking it in oil easily adds calories; when cutting, baking limits the added fat.

One doubt comes up often: do soy and its phytoestrogens (isoflavones) 'feminise' you? The available data in men show no effect of dietary soy on testosterone or oestrogen at usual intakes. Tofu can be included in a muscle-building diet without worry.

As with any food, moderation and variety remain the rule. If you have a specific medical condition (thyroid, hormonal history), seek advice from a healthcare professional.

Per 100 g, plain tofu provides 115 kcal, 12.6 g of protein, 1.5 g of carbs, 6.9 g of fat and 1 g of fibre. A 150 g portion supplies about 172 kcal and 19 g of protein; with 200 g you reach around 230 kcal and 25 g of protein, the equivalent of a real protein meal.

These figures show why tofu fits both a bulking and a cutting plan: plenty of protein for a moderate calorie intake, with very few carbs. Just remember to add the cooking fat to your count, since it can noticeably raise the calories of the portion.

In the chilled aisle, tofu comes as a block in water or vacuum-packed. Check the date, choose a short ingredient list (soybeans, water, coagulant) and prefer firm tofu if your goal is to maximise protein. Pre-marinated or smoked versions are convenient but often saltier.

Once the pack is open, keep the leftover tofu in an airtight container, covered in clean water that you change every day, and use it within a few days. You can also freeze it: it becomes spongier and chewier, which works very well for soaking up marinades.

After pressing it, cut the tofu into cubes or slices, coat it in a thin layer of starch or cornflour if you want a crispy crust, then brown it in a non-stick pan, a very hot oven or an air fryer. The key is patience: let a good colour develop before turning it.

Crumbled with a fork with turmeric, paprika and a little nutritional yeast, it makes a tofu scramble reminiscent of scrambled eggs. Crumbled into a plant-based bolognese sauce, it plays the role of minced meat. Two simple techniques to vary things without getting bored.

Mistake number one is not pressing the tofu: waterlogged, it will not brown and absorbs nothing. Next comes forgetting the seasoning, since it has almost no flavour of its own; salt, acidity, spices and a little fat are essential for a tasty result.

Other slip-ups: cooking over too low a heat (it dries out without browning), using silken tofu in a stir-fry (it falls apart), or eating very large amounts at every meal without varying your sources. Alternate with legumes, whole grains and other proteins.

When bulking, pan-fry 200 g of marinated firm tofu and serve it on a large portion of basmati rice with stir-fried vegetables and a drizzle of sesame oil. Add crushed peanuts or avocado to raise the calories without effort.

When cutting, bake tofu cubes in the oven without oil, then serve them with steamed broccoli, mushrooms and a light lemon and ginger sauce. Tofu provides the protein for few calories and you keep a large volume on the plate.

Tofu lends itself well to spreading protein over several meals: scrambled at breakfast, in golden cubes at lunch, diced into a soup or a wok in the evening. Aiming for a protein source at every meal is more effective than concentrating everything in one.

Prepare it ahead: marinated, cooked cubes keep for a few days in the fridge and reheat in minutes, which greatly simplifies your weekly meal prep.

Soy is one of the major allergens: if you are allergic, tofu is obviously off the menu. Also check the labels of flavoured versions, which may contain gluten (wheat-based soy sauce) or additives; with coeliac disease, choose products certified gluten-free.

If you eat no animal products, consider choosing a tofu that is fortified or set with calcium and keep an eye on your overall vitamin B12, iron and calcium intake. A healthcare professional or dietitian can help you build a well-balanced plant-based diet.

With 12.6 g of protein and 1.5 g of carbs per 100 g, tofu is a much more concentrated protein source than chickpeas, which offer 8 g of protein but 22 g of carbs and 7.6 g of fibre. The two complement each other: one for protein, the other for energy and fibre.