The Plant PTJoe Wilson · Glasgow
7-Day Plant Performance Plan
Fully vegan · ~2,700–3,000 kcal · 140–170g protein · high-carb
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
Mon ~160g protein | Power porridge 80g oats, soya milk, protein, banana, dates, PB | Tofu & rice bowl 200g tofu, rice, edamame, roast veg, teriyaki | Lentil pasta bowl Lentil pasta, soya mince, tomato, garlic bread |
Tue ~155g protein | Bagel & tofu scramble 200g tofu, 2 bagels, avocado, tomato, spinach | Burrito bowl Rice, black beans, soya mince, corn, guac, salsa | Tempeh noodle stir-fry Tempeh, udon, pak choi, peppers, peanut sauce |
Wed ~150g protein | Recovery smoothie + toast Soya milk, protein, banana, oats, dates + PB bagel | Quinoa & chickpea bowl Quinoa, chickpeas, roast veg, hummus, seeds | Sweet potato & bean chilli Sweet potato, soya mince, 3 beans, rice |
Thu ~165g protein | Overnight oats (double) 100g oats, soya milk, protein, berries, PB, granola | Tofu katsu & rice 250g tofu, rice, curry sauce, edamame, slaw | Dahl & rice Lentil dahl, basmati, naan, soya yogurt, spinach |
Fri ~150g protein | Pancake stack Oat-protein pancakes, banana, syrup, soya yogurt, PB | Pasta salad Wholewheat pasta, edamame, peppers, pesto, seeds | Tofu poke bowl Tofu, rice, edamame, mango, avocado, soy–lime |
Sat ~155g protein | Race-day porridge Oats, soya milk, banana, jam, protein, easy on fibre | Loaded jacket potatoes 2 potatoes, beans, soya mince, cheese, salad | Tofu fried rice 250g tofu, rice, peas, corn, edamame, cashews, soy |
Sun ~150g protein | Big smoothie bowl Banana, oats, protein, granola, PB, seeds, dates | Hearty roast Seitan, roast potatoes, veg, beans, gravy | Mac & greens Lentil mac & cheese, broccoli, peas, breadcrumbs |
Fuel snacks
Banana & dates · PB bagel · recovery shake · granola & soya yogurt · energy balls · rice cakes & jam · trail mix.
Around your session
Before: easy carbs — banana, toast, dates. After: protein + carbs within ~1 hour — shake & a bagel. Carb-load grains/potatoes the day before long efforts. Hydrate + electrolytes.
Long-day add-ons
Going 90+ min? Add an extra 400–600 kcal of carbs that day. Pack dates, gels or a banana for sessions over an hour, and a shake for the drive home.
Built to train hard on plants — higher carbs to fuel running, Hyrox & long sessions, with protein to recover. Scale portions to your training load. General guidance for healthy adults, not individual medical advice — tell Joe about any allergies or conditions.
The Plant PT@the_plant_pt · Glasgow