The Plant PTJoe Wilson · Glasgow
7-Day Quick Plant Plan
Fully vegan · ~2,000–2,300 kcal · 120–140g protein/day · ≤15 min meals
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
Mon ~135g protein | Overnight oats (made Sun) Oats, soya milk, protein, chia, berries — grab & go | Microwave rice & tofu Pouch rice, pre-baked tofu, salad bag, peanut sauce | 5-min stir-fry Straight-to-wok noodles, frozen veg, tofu pieces, soy |
Tue ~130g protein | Protein shake & banana Soya milk, scoop protein, banana, PB — blitz & done | Hummus & falafel wrap Tortilla, shop falafel, hummus, salad bag | Chilli (from freezer) Batch chilli reheated, microwave rice, avocado |
Wed ~135g protein | Soya yogurt & granola Big soya yogurt, granola, berries, seeds, scoop protein | Pre-cooked lentil salad Pouch puy lentils, salad, sun-dried tomato, dressing | Gnocchi & pesto Pan gnocchi, vegan pesto, spinach, edamame on top |
Thu ~130g protein | Toast & PB combo 2 toast, peanut butter, banana + a protein shake | Microwave jacket & beans Quick-cook potato, baked beans, cheese, salad | Tofu noodle pot Instant noodles, tofu, frozen edamame, sriracha |
Fri ~130g protein | Smoothie bowl Frozen banana, berries, protein, soya milk, granola | Bean quesadilla Tortilla, refried beans, cheese, salsa — 6 min pan | Speedy curry Jar curry sauce, chickpeas, spinach, microwave rice |
Sat ~125g protein | Tofu scramble wrap Pre-seasoned tofu, tortilla, spinach, hot sauce | Sushi & edamame Shop veg sushi, big bowl edamame, soy, ginger | Sheet-pan tofu Tofu & frozen veg, one tray, 12 min, soy glaze |
Sun ~135g protein | Protein pancakes (mix) Just-add-water vegan protein pancakes, berries, syrup | Loaded houmous bowl Houmous, chickpeas, pitta chips, salad, olives | Stir-fry rice Pouch rice, tofu, frozen stir-fry veg, soy, sesame |
Snacks to top up
Protein shake · soya yogurt pot · pre-popped edamame · oatcakes & PB · a banana · trail mix · protein bar.
10 minutes on Sunday
Make a jar of overnight oats · cook one batch of chilli or curry to freeze · bake a tray of tofu. Keep pouch rice, tortillas, salad bags & shop falafel stocked.
Shortcut heroes
Pre-baked tofu, microwave grains, jar sauces, frozen veg & tinned beans do the heavy lifting. No shame in shortcuts — consistency beats fancy.
For busy weeks — every meal is roughly 15 minutes or less using smart shortcuts, with no loss of protein. General guidance for healthy adults, not individual medical advice — tell Joe about any allergies or conditions.
The Plant PT@the_plant_pt · Glasgow