The Plant PTJoe Wilson · Glasgow
7-Day Mediterranean Plant Plan
Fully vegan · ~2,100–2,400 kcal · 110–130g protein/day
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
Mon ~120g protein | Olive-oil oats & figs Oats, soya milk, scoop protein, fig, walnuts, honey-alt | Giant chickpea salad Chickpeas, tomato, cucumber, olives, herbs, olive oil | Butter-bean stew Butter beans, tomato, spinach, garlic, crusty bread |
Tue ~120g protein | Tomato & bean toast White beans, garlic tomato, olive oil, sourdough | Lentil tabbouleh Puy lentils, bulgur, parsley, lemon, tomato, mint | Tofu souvlaki bowl Tofu, quinoa, tzatziki-alt, salad, olives, pitta |
Wed ~115g protein | Yogurt, granola & fruit Soya yogurt, scoop protein, granola, peach, almonds | Falafel mezze Falafel, hummus, baba ganoush, salad, flatbread | Chickpea shakshuka Tomato & pepper stew, chickpeas, tofu, crusty bread |
Thu ~120g protein | Protein porridge & seeds Oats, soya milk, protein, mixed seeds, berries | Orzo & white bean salad Orzo, cannellini, rocket, sun-dried tomato, lemon | Ratatouille & lentils Aubergine, courgette, pepper, lentils, herby bread |
Fri ~115g protein | Smoothie & walnut toast Soya milk, protein, berries + walnut & banana toast | Greek-style bowl Chickpeas, tomato, olives, vegan feta, quinoa, oregano | Tomato lentil pasta Lentils, wholewheat pasta, tomato, basil, olive oil |
Sat ~115g protein | Big mezze brunch Hummus, beans, tomato, olives, tofu, flatbread | Roast veg & couscous Giant couscous, roast veg, chickpeas, tahini–lemon | Stuffed peppers Peppers, rice, white beans, pine nuts, herbs |
Sun ~120g protein | Fruit & yogurt bowl Soya yogurt, protein, granola, grapes, walnuts, seeds | Mediterranean traybake Tofu, courgette, tomato, olives, potatoes, oregano | Minestrone & beans Bean & veg minestrone, wholegrain pasta, bread |
Snacks to top up
Olives & nuts · hummus & veg sticks · soya yogurt & fruit · oatcakes & tahini · roasted chickpeas · a protein shake.
The Med plate
Lead with beans, lentils & chickpeas, plenty of veg, herbs & extra-virgin olive oil, wholegrains and a handful of nuts/seeds daily. Add a protein source to every meal.
Swaps for allergies
Soya → seitan, beans/lentils, pea protein. Gluten → GF grains & bread. Nuts → seeds & tahini in place of nut butters & toppings.
Heart-healthy & relaxed — the Mediterranean pattern, made fully plant-based: pulses, wholegrains, veg and good fats. Slightly lower protein than the muscle plans by design. General guidance for healthy adults, not individual medical advice — tell Joe about any allergies or conditions.
The Plant PT@the_plant_pt · Glasgow