The Plant PTJoe Wilson · Glasgow
7-Day Budget Plant Plan
Fully vegan · ~2,000–2,200 kcal · 110–130g protein/day · ~£3/day
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
Mon ~120g protein | Peanut butter porridge Oats, soya milk, peanut butter, banana, cinnamon | Lentil & rice bowl Red lentils, rice, frozen veg, curry powder, lemon | Tofu & bean stir-fry Value tofu, frozen stir-fry veg, soy, noodles |
Tue ~115g protein | Banana oat smoothie Oats, soya milk, banana, peanut butter, frozen berries | Beans on toast plus Baked beans, 2 wholemeal toast, spinach, nutritional yeast | Soya mince chilli Soya mince, tinned tomatoes, kidney beans, rice |
Wed ~120g protein | Overnight oats Oats, soya milk, frozen berries, seeds, jam swirl | Chickpea curry Tinned chickpeas, tomato, frozen spinach, rice | Jacket potato & beans Baked potato, beans, sweetcorn, side salad |
Thu ~115g protein | Tofu scramble & toast Value tofu, turmeric, 2 toast, tinned tomatoes | Lentil dahl Red lentils, onion, garlic, spices, rice (make double) | Pasta & lentil bolognese Lentils, tinned tomatoes, pasta, frozen veg |
Fri ~120g protein | PB & banana toast 2 wholemeal toast, peanut butter, banana, soya milk | Bean & veg soup Mixed beans, frozen veg, stock, bread + margarine | Tofu fried rice Tofu, leftover rice, frozen peas & corn, soy |
Sat ~115g protein | Big porridge Oats, soya milk, banana, peanut butter, raisins | Hummus & chickpea wrap Tortilla, hummus, chickpeas, salad, sriracha | Three-bean chilli Tinned beans, tomatoes, rice, frozen pepper mix |
Sun ~120g protein | Tofu & beans breakfast Tofu, baked beans, mushrooms, 2 toast | Loaded lentil soup Lentils, carrot, onion, potato, bread on the side | Budget veg roast Roast potatoes & veg, soya mince patties, gravy |
Snacks to top up
Banana & peanut butter · porridge pot · toast & jam · frozen-berry yogurt · roasted chickpeas · oatcakes & hummus.
Cheap protein staples
Stock up on dried lentils, tinned beans, oats, frozen veg, value tofu, soya mince, peanut butter & soya milk. Buy own-brand, cook in bulk, freeze portions.
Stretch it further
Double every dinner and freeze half · use frozen veg & fruit (cheaper, zero waste) · bulk meals with lentils · own-brand protein powder if budget allows.
Big nutrition, small bill — built around cheap, shelf-stable plant staples at roughly £3 a day. Prices vary by shop and city. General guidance for healthy adults, not individual medical advice — tell Joe about any allergies or conditions.
The Plant PT@the_plant_pt · Glasgow