Enough Protein From Plants, Cooked Once a Week
In trials, plant eaters built muscle as well as meat eaters when total protein was matched. The gap is usually breakfast and lunch, not dinner. This e-book shows how much you need, which plant foods complete each other, how to prepare beans so your gut keeps up, and fifteen batch meals that reach 25 to 30 g a serving from one two-hour Sunday session. Delivered instantly as a 51-page fillable PDF e-book, with a free bonus: an online edition of the same e-book for any phone or computer.
You are purchasing Plant Protein Meal-Prep Blueprint — a downloadable digital publication (51-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 51-page e-book (the free online edition has the same content). Tap any page to see it full size.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
How Much, and Why Plants Work
Your daily and per-meal target from your body weight, calculated, with targets for training, over 65, weight loss and pregnancy. What the trials found when plant and animal protein were matched, and how to move protein earlier in the day.
The Amino Acid Matrix
Twenty-three plant foods with protein per portion, leucine, limiting amino acid and quality band, the pairing rules that complete them across the day, and how to make any plate reach 25 g.
A Gut That Handles Beans
Why legumes cause gas and what removes it: eight preparation techniques, a cooking-time table, low-FODMAP portions, and a four-week tolerance ladder with a re-introduction checklist. Plus soy, tempeh, TVP and seitan, with the soy questions answered.
Pantry and Kitchen
A 41-item pantry checklist that counts what you have, the eight pieces of equipment that matter, and what 20 g of protein costs from each source.
Fifteen Batch Formulas
Bolognese, chili, curries, stews, bowls, burgers and breakfasts: each with protein, leucine and fiber per serving, method, why it is complete, storage, and low-FODMAP, higher-protein, gluten-free and child-friendly versions. Plus eight 25 g breakfasts, twelve snacks, six sauces and six flavor systems.
The Week, and Four Weeks Tracked
A two-hour Sunday timeline, a five-day planner that adds up protein per day, a four-week rotation, storage and food-safety rules, and four weekly trackers of protein and gut comfort with a summary that shows what changed.
Three Steps, a Few Minutes a Day
Find your numbers
Type your weight to get a daily and per-meal target, and estimate a typical day. Tick what is already in your pantry.
Cook on Sunday
Soak on Saturday, cook two or three formulas in two hours on Sunday, and plan five days of meals that reach 25 to 30 g.
Track four weeks
Log protein and gut comfort each day while the tolerance ladder raises your legumes week by week. The summary page shows what changed.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 51 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Vegetarians and vegans who want to be sure they eat enough protein, and know which foods to combine.
- Flexitarians replacing some meat with beans, lentils, tofu and tempeh.
- People who train, or adults over 65, who need more protein per meal than most plant-based recipes give.
- Anyone who has tried more beans and given up because of gas.
- It is not a plan for kidney disease; if you have been told to limit protein, your clinician or renal dietitian sets your target.
- It does not replace a dietitian for irritable bowel syndrome, celiac disease or inflammatory bowel disease, though the low-FODMAP versions help you work with one.
- It is not a weight-loss diet or a bodybuilding program.
Clinical Evidence & Scientific Grounding
The targets and per-meal amounts follow the protein research on muscle (Morton, BJSM 2018; Moore, J Gerontol 2015; the PROT-AGE recommendations, JAMDA 2013) and the trials that matched plant and animal protein (Hevia-Larraín, Sports Med 2021; Monteyne, AJCN 2021; Pinckaers, J Nutr 2021). Protein quality and limiting amino acids follow the FAO 2013 DIAAS report, Rutherfurd (J Nutr 2015) and Herreman (Food Sci Nutr 2020). Legume tolerance follows Winham & Hutchins (Nutr J 2011) and the Monash University FODMAP data; soy safety follows Messina (Crit Rev Food Sci Nutr 2021) and Reed (Reprod Toxicol 2021); food values come from USDA FoodData Central.
This publication is an educational and organizational tool. It does not diagnose, treat or cure any condition, and it does not replace advice from your doctor, dietitian or pharmacist.
Tools and staples mentioned in the e-book: see our recommended gear list.
Want a Free Printable Quick-Start?
Protein per portion and the limiting amino acid for twenty plant foods, a plate builder that adds up to 25–30 g, and a daily target for your body weight.
Frequently Asked Questions
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