The Plant PTJoe Wilson · Glasgow
7-Day Plant Muscle-Gain Plan
Fully vegan · ~2,500–2,800 kcal · 170–200g protein/day
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
Mon ~190g protein | Mega protein oats 80g oats, soya milk, 2 scoops protein, PB, banana, walnuts | Tofu & quinoa power bowl 250g tofu, quinoa, avocado, edamame, tahini, seeds | Seitan stir-fry 200g seitan, noodles, broccoli, cashews, hoisin–soy |
Tue ~185g protein | Big tofu scramble 250g tofu, 3 toast, beans, avocado, nutritional yeast | Tempeh rice bowl 200g tempeh, rice, black beans, corn, guac, lime | High-protein bolognese Soya mince & lentils, wholewheat pasta, garlic bread |
Wed ~180g protein | Triple-berry mass smoothie Soya milk, 2 scoops protein, oats, PB, banana, dates | Loaded falafel bowl Falafel, hummus, quinoa, roast veg, tahini, pitta | Tofu katsu curry 250g crispy tofu, rice, curry sauce, edamame, slaw |
Thu ~195g protein | Protein pancakes Oat & protein batter, soya yogurt, berries, PB, syrup | Chickpea & tofu traybake Tofu, chickpeas, potatoes, peppers, tahini drizzle | Black bean chilli Soya mince, 3 beans, rice, avocado, vegan cheese |
Fri ~180g protein | Savoury tofu & beans 200g tofu, baked beans, mushrooms, 2 toast, avocado | Peanut tempeh noodles Tempeh, rice noodles, edamame, crunchy veg, peanut sauce | Seitan & sweet potato mash 200g seitan, mash, gravy, greens, peas |
Sat ~175g protein | Big smoothie bowl Banana, oats, protein, granola, PB, seeds, soya yogurt | Double bean burrito Soya mince, beans, rice, guac, salsa, big wrap | Tofu & cashew curry 250g tofu, cashews, chickpeas, rice, naan |
Sun ~185g protein | French toast stack Protein custard, thick bread, soya yogurt, berries, PB | Loaded vegan roast Seitan/nut roast, potatoes, veg, beans, gravy | Tempeh fried rice 200g tempeh, rice, peas, edamame, cashews, soy |
Snacks to top up
2-scoop shake with oats · PB & banana on bagel · trail mix · soya yogurt & granola · roasted edamame · protein flapjack · hummus & pitta.
Prep once, eat all week
Batch-cook rice & quinoa · press & bake big tofu trays · cook a seitan loaf · keep blended shakes ready. Eat in a slight surplus — add a shake on training days.
Hit your numbers
Aim 1.6–2.2g protein/kg. A scoop adds ~25g, 250g tofu ~38g, 200g seitan ~50g. Spread protein across 4–5 meals for the best growth response.
Built for gaining size alongside hard training — portions are big on purpose. Scale grains & fats up on training days, down on rest days. General guidance for healthy adults, not individual medical advice — tell Joe about any allergies or conditions.
The Plant PT@the_plant_pt · Glasgow