The Plant PTJoe Wilson · Glasgow
7-Day Plant-Powered Meal Plan
Fully vegan · ~2,000–2,300 kcal · 120–150g protein/day
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
Mon ~140g protein | Protein overnight oats Oats, soya milk, scoop protein, chia, berries, peanut butter | Chickpea buddha bowl Roasted paprika chickpeas, quinoa, peppers, spinach, tahini–lemon | Tofu stir-fry 200g tofu, broccoli & peppers, rice/noodles, edamame, sesame |
Tue ~135g protein | Tofu scramble 200g tofu, turmeric, black salt, spinach, 2 wholemeal toast | Red lentil soup Carrot, celery, cumin + wholegrain roll + a pot of hummus | Chilli sin carne Soya mince & mixed beans, passata, rice, avocado |
Wed ~130g protein | Berry protein smoothie Soya milk, banana, oats, scoop protein + peanut-butter toast | Falafel & hummus wrap Wholemeal wrap, salad, pickled onion + a side salad | Tempeh traybake 200g tempeh, sweet potato, broccoli, chickpeas, tahini drizzle |
Thu ~135g protein | Protein porridge Oats, soya milk, scoop protein, banana, mixed seeds | Quinoa & black bean salad Sweetcorn, peppers, avocado, lime–coriander dressing | Lentil bolognese Lentils & soya mince, wholewheat spaghetti (make double) |
Fri ~120g protein | Chia pudding Soya yogurt, granola, fruit, scoop protein stirred through | Loaded jacket sweet potato Mixed beans, vegan cheese, a big side salad | Chana saag Chickpea & spinach curry, basmati, soya-yogurt raita |
Sat ~125g protein | Big tofu scramble Tofu, baked beans, mushrooms, tomatoes, toast, avocado | Peanut tofu noodle salad Rice noodles, tofu, edamame, crunchy veg, peanut–lime | Black bean burgers Wholemeal buns, sweet-potato wedges, slaw, corn |
Sun ~125g protein | Smoothie bowl Banana, berries, granola, seeds, peanut butter, yogurt + protein | Vegan roast Nut roast/seitan, roast potatoes, veg, greens, gravy | Tofu fried rice Tofu, peas, sweetcorn, edamame, tenderstem, soy |
Snacks to top up
Soya yogurt & berries · protein shake · hummus & oatcakes · a handful of nuts · roasted edamame · rice cakes, peanut butter & banana · protein flapjack.
Prep once, eat all week
Batch-cook grains & lentils · press & marinate tofu · roast two trays of veg · blitz tahini–lemon & peanut–lime sauces. Drink ~2–2.5L water/day, more when training.
Swaps for allergies
Soya → seitan, beans/lentils, pea protein. Gluten → GF oats & bread, tamari. Nuts → seeds & tahini in place of nut butters.
This is a flexible template — scale portions to your goal: fat loss, slightly smaller grain & fat portions; muscle gain, bigger portions plus an extra shake. General guidance for healthy adults, not individual medical advice — tell Joe about any allergies or conditions.
The Plant PT@the_plant_pt · Glasgow