The Plant PTJoe Wilson · Glasgow
7-Day Soya-Free Plant Plan
Fully vegan & soya-free · ~2,000–2,300 kcal · 115–140g protein/day
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
Mon ~135g protein | Pea-protein oats Oats, oat milk, pea-protein scoop, PB, berries, hemp | Chickpea buddha bowl Roast chickpeas, quinoa, peppers, spinach, tahini–lemon | Seitan stir-fry 200g seitan, noodles, broccoli, peppers, sesame |
Tue ~130g protein | Chickpea scramble Gram-flour scramble, spinach, tomato, 2 toast | Red lentil soup Carrot, celery, cumin + wholegrain roll + hummus | Three-bean chilli Mixed beans, lentils, passata, rice, avocado |
Wed ~120g protein | Berry pea-protein shake Oat milk, pea protein, banana, oats + PB toast | Falafel & hummus wrap Wholemeal wrap, falafel, salad, pickled onion | Lentil & veg traybake Puy lentils, sweet potato, broccoli, chickpeas, tahini |
Thu ~130g protein | Pea-protein porridge Oats, oat milk, pea protein, banana, mixed seeds | Quinoa & black bean salad Sweetcorn, peppers, avocado, lime–coriander dressing | Lentil bolognese Lentils & mushrooms, wholewheat spaghetti (make double) |
Fri ~120g protein | Coconut chia pudding Coconut yogurt, chia, granola, fruit, pea-protein stir | Loaded jacket potato Mixed beans, vegan cheese, hummus, big side salad | Chana saag Chickpea & spinach curry, basmati, coconut raita |
Sat ~125g protein | Big chickpea scramble Gram flour, baked beans, mushrooms, toast, avocado | Peanut seitan noodles Rice noodles, seitan, crunchy veg, peanut–lime | Black bean burgers Wholemeal buns, sweet-potato wedges, slaw, corn |
Sun ~125g protein | Smoothie bowl Banana, berries, granola, seeds, PB, coconut yogurt + protein | Vegan roast Seitan/lentil loaf, roast potatoes, veg, greens, gravy | Chickpea fried rice Chickpeas, rice, peas, sweetcorn, tenderstem, coconut aminos |
Snacks to top up
Coconut yogurt & berries · pea-protein shake · hummus & oatcakes · a handful of nuts · roasted chickpeas · rice cakes, PB & banana.
Soya-free protein
Build meals on seitan, chickpeas, lentils, beans, peas, pea-protein & nuts/seeds. Use oat, pea or almond milk and coconut or oat yogurt in place of soya.
Read the label
Soya hides in soy sauce, miso, edamame, many veggie burgers & dark chocolate. Swap soy sauce for coconut aminos, edamame for garden peas, tofu for seitan or beans.
No soya, no compromise — plenty of protein from seitan, pulses, peas and pea-protein. If you're also coeliac, swap seitan for extra beans/lentils & pea-protein. General guidance for healthy adults, not individual medical advice — tell Joe about any allergies or conditions.
The Plant PT@the_plant_pt · Glasgow