The 3-Day Whole Food Protein Reset — PlantProteinPlanner

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The 3-Day Whole Food Protein Reset

Hit 100g of plant protein — no powder, no tracking apps, no guessing. Three complete days, every gram mapped.

🌱 No protein powder 📋 No Cronometer ✓ 100% whole food ⚡ Interactive guide

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Before you start

Why you're still at 54g

You already know the foods. Tofu, lentils, edamame, tempeh, hemp seeds. You've read the list a hundred times. The problem was never the list.

The problem is that nobody ever showed you how to assemble those foods into a day that reliably hits your number — without weighing everything, without Cronometer, without a protein shake at 9pm to make up the difference.

This guide does exactly that. Three complete days. Every meal mapped. Every gram shown. Interactive trackers so you can see the number build in real time.

How to use this guide: Open each meal card to see exactly what to eat and why the protein is there. Check off your meals as you go. The tracker updates automatically. On Day 3, you'll know — not hope — that this works.

Your daily target

100g protein per day · from whole foods only · no powder

Day One

The Foundation Day

Tofu, lentils, and edamame — the 3 most reliable whole-food protein sources you already own.

Today's protein

0 / 100g

Firm tofu, scrambled 200g 20g
Soy milk (unsweetened) 250ml 8g
Spinach, wilted 1 large handful ~0g
Turmeric, garlic, nutritional yeast to taste trace

How to cook: Crumble tofu into a hot pan with olive oil. Add turmeric and garlic. Cook 5 min until golden. Season with soy sauce. Serve with soy milk on the side (or blend it into a quick latte). Spinach wilts in 1 minute.

Red lentils, cooked 200g (dry: 80g) 18g
Canned chickpeas, drained 100g 9g
Nutritional yeast 2 tbsp 8g
Greens (kale or spinach) generous handful trace

Prep tip: Cook a big batch of red lentils Sunday (they take 15 min). Store in fridge. Reheat with canned chickpeas and a splash of water. Stir in nutritional yeast at the end — it adds a cheesy flavour and 8g protein in 2 tablespoons.

Frozen edamame, shelled & cooked 150g 11g
Hemp seeds 3 tbsp (30g) 10g

Why this works: Edamame and hemp seeds together give you a complete amino acid profile. This snack takes 3 minutes (microwave the edamame) and fills the mid-afternoon gap that usually sinks the daily total.

Extra-firm tofu, cubed & baked 150g 15g
Black beans, canned & drained 80g 7g
Mixed veg (peppers, broccoli, snap peas) 200g trace
Soy sauce, sesame oil, garlic to taste trace

Crispy tofu secret: Press tofu for 20 min (or use extra-firm and skip). Cube and bake at 200°C / 400°F for 25 min, flipping once. Toss in soy sauce in the last 5 min. Crispier than pan-fried, no oil splatter.

Day 1 total protein

102g

✓ Target reached
No powder used

Day Two

The Variety Day

Tempeh, hemp seeds, seitan — expand your toolkit so you're never eating the same meal twice.

Today's protein

0 / 100g

Rolled oats 80g dry 5g
Soy milk (unsweetened) 300ml 10g
Hemp seeds 4 tbsp (40g) 13g
Banana, nut butter to taste ~2g

Night-before tip: Mix oats and soy milk in a jar. Refrigerate overnight. In the morning, stir in hemp seeds. Zero cooking, 30 seconds of effort, 26g protein before 9am.

Tempeh, pan-fried 200g 38g
Brown rice or quinoa 150g cooked 4g
Cucumber, avocado, greens as desired trace
Tamari, lime, sesame dressing trace

Tempeh tip: Tempeh has a slightly bitter taste raw. Steam it for 10 min first, then marinate in tamari + garlic + maple for 20 min. Pan-fry 3 min each side. The result is nutty, chewy, and 38g of protein in one serving.

Edamame hummus (store-bought) 100g 8g
Whole grain crackers or rice cakes 6 crackers 4g
Celery or carrot sticks handful trace

Edamame hummus vs regular: Edamame hummus has roughly 2× the protein of chickpea hummus. Most large supermarkets stock it. Alternatively, blend frozen shelled edamame with tahini, lemon, garlic and a splash of water — ready in 3 min.

Seitan (store-bought chunks) 150g 25g
Canned tomatoes, onion, garlic 400g can trace
White beans 50g 4g
Paprika, thyme, bay leaf to taste trace

Note on seitan: Seitan is made from wheat gluten — skip if you're gluten-free. Substitute with extra tempeh or tofu in equal weight. One pot, 20 minutes. Makes 2 portions — refrigerate the second for lunch tomorrow.

Day 2 total protein

104g

✓ Target reached
Zero powder, new foods

Day Three

The Real Life Day

Eating out? Busy schedule? This day shows you how to hit your number even when the plan doesn't survive contact with reality.

Today's protein

0 / 100g

Silken tofu 150g 12g
Soy milk 200ml 7g
Hemp seeds (topping) 3 tbsp 10g
Frozen berries, banana 150g total 2g

Silken tofu in smoothies: Blend it — you won't taste it. It creates a thick, creamy texture and adds 12g protein with zero flavour impact. Use it any time a recipe calls for yogurt or cream.

Tofu or tempeh dish (any cuisine) main ~20g
Edamame starter (Japanese/Asian) 150g 11g
Miso soup 1 bowl 3g

At any restaurant: Look for tofu, tempeh, or edamame on the menu. At Mexican: black bean burrito (12g) + guacamole. At Italian: pasta e fagioli (beans). At Asian: tofu stir-fry or miso soup + edamame. You can always hit 25-35g eating out once you know what to order.

Roasted chickpeas (store-bought) 50g bag 9g
Soy latte (any coffee shop) large 6g

On-the-go hack: Roasted chickpea bags are in most supermarkets and airport shops. Pair with a soy latte (ask for soy, not oat — soy has 3× the protein) and you've covered 15g without stopping at home.

Red lentils 80g dry → ~200g cooked 18g
Tempeh, crumbled 80g 15g
Coconut milk, tomatoes, spices 400ml + 400g trace
Rice or naan as desired 3-5g

The crumbled tempeh trick: Crumble raw tempeh directly into the dahl in the last 10 min of cooking. It absorbs all the flavour and adds 15g protein without tasting like a separate ingredient. Nobody will know it's there.

Day 3 total protein

105g

✓ Target reached
One meal eaten out

When the plan changes

Don't have tofu tonight?

Every food in this guide has a direct swap with equivalent protein. Use these when the original isn't available.

Instead of Tofu (200g = ~20g protein)

Tempeh

130g

25g protein

Edamame

270g shelled

20g protein

Seitan

80g

20g protein

Lentils + nutritional yeast

150g + 2 tbsp

22g protein

Instead of Soy Milk (250ml = ~8g protein)

Soy yogurt

150g

8g protein

Pea milk

250ml

8g protein

Bonus — save this

The Whole Food Protein Cheat Sheet

Top 15 plant-based protein sources ranked by grams per standard serving. Screenshot and save.

#	Food	Serving	Protein
01	Tempeh	100g	19g
02	Seitan	100g	25g
03	Firm tofu	100g	10g
04	Edamame (shelled)	100g	11g
05	Nutritional yeast	2 tbsp (14g)	8g
06	Hemp seeds	3 tbsp (30g)	10g
07	Red lentils (cooked)	100g	9g
08	Black beans (cooked)	100g	8g
09	Chickpeas (cooked)	100g	9g
10	Soy milk	250ml	8g
11	Soy yogurt	150g	8g
12	Pumpkin seeds	30g	9g
13	Silken tofu	100g	8g
14	Pea milk	250ml	8g
15	Roasted chickpeas	50g bag	9g

Before you shop

Your 3-Day Grocery Checklist

Tap each item to mark it as done.

✓
Firm tofu — 2 blocks (400g each)
✓
Silken tofu — 1 block (150g)
✓
Tempeh — 2 packs (200g each)
✓
Red lentils — 500g bag
✓
Canned chickpeas — 2 cans
✓
Canned black beans — 1 can
✓
Frozen edamame (shelled) — 500g bag
✓
Hemp seeds — 250g bag
✓
Soy milk (unsweetened) — 2 litres
✓
Nutritional yeast — 1 container
✓
Rolled oats — 500g
✓
Seitan (optional) — 200g
✓
Roasted chickpea snack bags — 3–4 bags

What comes next

3 days proved it's possible.
Now make it automatic.

PlantProteinPlanner builds any day — any week — around your target, your foods, and your grocery list. In 5 minutes.

This guide vs the full system

Pre-built days 3 days

Custom days (your foods) unlimited

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Auto grocery list ✓ included

Swap system 4 manual

Smart swap (50+ foods) ✓ included

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The 3-Day Whole Food Protein Reset

Why you're still at 54g

Don't have tofu tonight?

The Whole Food Protein Cheat Sheet

Your 3-Day Grocery Checklist

3 days proved it's possible.
Now make it automatic.

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The 3-Day Whole Food Protein Reset

Why you're still at 54g

Don't have tofu tonight?

The Whole Food Protein Cheat Sheet

Your 3-Day Grocery Checklist

3 days proved it's possible.Now make it automatic.

3 days proved it's possible.
Now make it automatic.