The Plant PTJoe Wilson · Glasgow
7-Day Gluten-Free Plant Plan
Fully vegan & gluten-free · ~2,000–2,300 kcal · 120–150g protein/day
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
Mon ~140g protein | GF protein oats GF oats, soya milk, scoop protein, chia, berries | Tofu rice bowl 200g tofu, rice, edamame, peppers, tamari–sesame | Chickpea curry & rice Chickpeas, spinach, coconut, tomato, basmati |
Tue ~135g protein | Tofu scramble & potato 200g tofu, turmeric, spinach, sautéed potatoes | Quinoa & black bean salad Quinoa, black beans, corn, avocado, lime–coriander | Tamari tofu stir-fry Tofu, rice noodles, pak choi, edamame, tamari |
Wed ~130g protein | Berry protein smoothie Soya milk, banana, GF oats, scoop protein, PB | Loaded sweet potato Baked sweet potato, black beans, guac, salad | Tempeh traybake 200g tempeh, sweet potato, broccoli, chickpeas, tahini |
Thu ~140g protein | Buckwheat porridge Buckwheat, soya milk, scoop protein, banana, seeds | Rice & lentil bowl Puy lentils, rice, roast veg, tahini–lemon | Tofu pad thai Rice noodles, tofu, edamame, beansprouts, tamari–lime |
Fri ~125g protein | Chia & yogurt pot Soya yogurt, chia, scoop protein, fruit, GF granola | Big bean salad Mixed beans, quinoa, peppers, olives, herby dressing | Chana saag & rice Chickpea & spinach curry, basmati, coconut yogurt |
Sat ~130g protein | Tofu & beans plate Tofu, baked beans, mushrooms, tomato, GF toast | Peanut tofu noodle salad Rice noodles, tofu, edamame, crunchy veg, peanut–lime | Stuffed peppers Peppers, rice, black beans, sweetcorn, vegan cheese |
Sun ~130g protein | Smoothie bowl Banana, berries, GF granola, seeds, PB, scoop protein | GF roast Roast potatoes & veg, lentil loaf, greens, GF gravy | Tofu fried rice Tofu, rice, peas, sweetcorn, edamame, tamari |
Snacks to top up
Soya yogurt & berries · protein shake · rice cakes & PB · roasted edamame · corn cakes & hummus · nuts · GF flapjack.
Prep once, eat all week
Batch rice, quinoa & lentils · press & marinate tofu · roast veg trays · whisk tamari dressings. Always check labels — choose certified GF oats.
Naturally gluten-free wins
Lean on rice, quinoa, buckwheat, potatoes, lentils, beans, tofu & tempeh. Swap soy sauce for tamari, wheat pasta for rice/corn pasta, bread for GF or corn tortillas.
Coeliac-friendly & plant-powered — every meal is built from naturally gluten-free foods, but always check packaging for hidden gluten. General guidance for healthy adults, not individual medical advice — tell Joe about any allergies or conditions.
The Plant PT@the_plant_pt · Glasgow