The Plant PTJoe Wilson · Glasgow
7-Day Comfort Plant Plan
Fully vegan · ~2,200–2,500 kcal · 120–150g protein/day
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
Mon ~140g protein | Warm cinnamon oats Oats, soya milk, scoop protein, apple, PB, cinnamon | Lentil & veg soup Red lentils, root veg, cumin, crusty bread + hummus | Shepherd's pie Soya mince & lentils, mash, peas, gravy |
Tue ~135g protein | Tofu scramble & beans 200g tofu, baked beans, mushrooms, toast | Mac & cheese Lentil mac, vegan cheese, broccoli, breadcrumbs | Chunky bean stew Butter beans, soya mince, tomato, dumplings |
Wed ~135g protein | Protein porridge Oats, soya milk, protein, banana, golden syrup | Jacket potato & chilli Baked potato, soya-mince chilli, cheese, slaw | Tofu tikka masala 200g tofu, creamy tomato curry, rice, naan |
Thu ~140g protein | Tofu & hash brown plate Tofu scramble, hash browns, beans, tomato | Minestrone & garlic bread Bean & pasta minestrone, garlic bread, seeds | Cottage pie & greens Lentils & soya mince, mash, carrots, gravy |
Fri ~130g protein | Peanut banana porridge Oats, soya milk, protein, banana, peanut butter | Loaded nachos Tortilla chips, beans, soya mince, cheese, guac | Sausage & bean casserole Vegan sausages, beans, tomato, mash |
Sat ~135g protein | Big breakfast Tofu, sausages, beans, mushrooms, tomato, toast | Pumpkin & lentil soup Squash, red lentils, coconut, bread + hummus | Tempeh chilli & rice Tempeh, 3 beans, passata, rice, avocado, cheese |
Sun ~135g protein | Pancakes & berries Oat-protein pancakes, soya yogurt, berries, syrup | Sunday roast Nut roast/seitan, roast potatoes, veg, gravy | Tofu & noodle broth Miso broth, tofu, noodles, greens, edamame |
Snacks to top up
Hot chocolate with soya milk & protein · roasted nuts · soya yogurt & stewed fruit · oatcakes & PB · banana bread · protein flapjack.
Batch & freeze
Big-pot favourites — chilli, stew, soup, dahl, bolognese & pie filling all freeze brilliantly. Cook double, freeze half, reheat on busy nights. Bulk with lentils & beans.
Comfort, kept honest
Hearty doesn't mean heavy — lean on beans, lentils, tofu & soya mince for protein, mash & wholegrains for warmth, and a side of greens with every dinner.
Cosy and still on-plan — warming stews, curries and bakes that hit protein without feeling like a diet. Great for autumn & winter. General guidance for healthy adults, not individual medical advice — tell Joe about any allergies or conditions.
The Plant PT@the_plant_pt · Glasgow