The Plant PTJoe Wilson · Glasgow
7-Day Lean Plant Plan
Fully vegan · ~1,600–1,800 kcal · 140–160g protein/day
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
Mon ~150g protein | High-protein oats 40g oats, soya milk, scoop protein, berries, cinnamon | Tofu & big salad 200g tofu, leaves, tomato, cucumber, light balsamic | Edamame stir-fry Tofu, edamame, pak choi, peppers, soy, little rice |
Tue ~155g protein | Tofu scramble & greens 200g tofu, spinach, mushrooms, 1 rye toast | Lentil & veg soup Red lentils, loads of veg, lemon + a small roll | Soya mince chilli Soya mince, beans, passata, courgette, small rice |
Wed ~145g protein | Green protein shake Soya milk, scoop protein, spinach, berries, half banana | Chickpea & tuna-less salad Smashed chickpea, sweetcorn, salad, light mayo | Tempeh & veg traybake 150g tempeh, broccoli, peppers, courgette, lemon |
Thu ~150g protein | Protein soya yogurt bowl Soya yogurt, scoop protein, berries, sprinkle granola | Tofu poke bowl Tofu, edamame, cucumber, carrot, little rice, soy–lime | Black bean & veg curry Black beans, spinach, tomato, cauliflower, small rice |
Fri ~140g protein | Tofu & tomato toast 200g tofu, grilled tomato, 1 wholemeal toast | Quinoa edamame salad Quinoa, edamame, peppers, herbs, lemon dressing | Seitan & slaw 150g seitan, big slaw, gherkins, mustard, small wrap |
Sat ~150g protein | Berry protein smoothie Soya milk, scoop protein, mixed berries, chia | Loaded salad bowl Falafel, leaves, beetroot, hummus, lemon, no pitta | Tofu stir-fry 200g tofu, mixed veg, bean sprouts, soy, little noodles |
Sun ~150g protein | Tofu breakfast bowl Tofu, mushrooms, tomatoes, spinach, baked beans | Lighter roast Seitan, lots of veg & greens, small potatoes, gravy | Veg & tofu fried rice Tofu, cauliflower rice mix, peas, edamame, soy |
Snacks to top up
Protein shake · soya yogurt & berries · edamame · rice cakes · cucumber & hummus · a piece of fruit · sugar-free jelly.
Volume keeps you full
Pile on leafy greens, salad & non-starchy veg — big plates, low calories. Lead with protein + veg, keep grains & oils measured. Drink ~2.5L water/day.
Swaps for allergies
Soya → seitan, beans/lentils, pea protein. Gluten → GF oats & bread, tamari. Nuts → seeds & tahini in place of nut butters.
A protein-forward cut — high protein and high veg keep you full in a deficit so you lose fat, not muscle. Don't drop below ~1,500 kcal without guidance. General guidance for healthy adults, not individual medical advice — tell Joe about any allergies or conditions.
The Plant PT@the_plant_pt · Glasgow