Nutrition · PPP
Fuel the training you chose.
PPP, Plant Powered Progress, is fully plant-based nutrition for performance. You get macro targets for training days and rest days, tailored to your current state and your goal, and recipes to hit them. Take it on its own or with 365.
PPP · Example macro split
Illustration, not a prescription. Your macros are set for you, and you choose how to hit them.
The problem
You plan the sessions. Not the meals.
You train to a plan. What you eat does not follow one, so it gets decided when you are hungry. Nobody points out the gap.
The change
Your food gets targets too.
PPP sets your macros for training days and rest days, built around your goal and the training you do. Hit them with our recipes or your own cooking.
What you get
Everything in the Sigma app.
Recipes
Fully plant-based dishes built for performance and quick to repeat.
07:30
Overnight oats
Done
12:30
Lentil grain bowl
Done
17:30
Recovery smoothie
Partly
19:30
Tofu stir-fry
Example day
Macro targets
Protein, carbohydrates and fat for training days and rest days, set for your goal.
Shopping lists
Some recipes come with a ready shopping list, so you can prepare ahead.
Your kitchen, your call
Swap ingredients, adapt a recipe or cook your own, as long as you hit your macros.
Recovery in focus
Food that helps you recover from strength and endurance training.
New to plant-based or already vegan
Already vegan? It sharpens what you do. New to it? It shows you where to start.
Example day
What a training day can look like.
An example, not a prescription. Your macros follow your goal and your week, and you choose how to hit them.
07:30
Breakfast
Overnight oats
Oats, soy yoghurt, berries and seeds, made the night before.
12:30
Lunch
Lentil grain bowl
Lentils, grains, roasted vegetables and a tahini dressing.
17:30
After training
Recovery smoothie
Banana, soy milk, oats and peanut butter.
19:30
Dinner
Tofu stir-fry
Tofu, vegetables, rice and herbs, cooked in one pan.
Times are an example.
Tailored to you
It meets you where you are.
Both programmes start from what you tell Sigma. For PPP, that is four things.
Your starting point
Current state
Where your body and energy are today.
Low energy after lunch
Goal
Body composition, performance or simply eating better.
Eat better for training
Your training
Training days and rest days get different targets.
4 sessions a week
Your kitchen
Our recipes or your own cooking, as long as you hit your macros.
Cook 3 evenings a week
Example answers
What it asks of you
The stances behind it.
How it starts
Three steps, then you eat to plan.
3
Step 3
Prepare ahead
Cook before you are hungry, so the plan decides and not the moment.
Part of Sigma
Your body, inside the same practice.
Training and food sit in the same loop as everything else you plan. Training and nutrition land in Health and fitness, recovery in Energy and recovery, and mindset runs across all nine areas.
4
Review
See the evidence
Sessions planned next to sessions kept, and energy next to what you ate, every week.
Where it comes from
I made the mistakes first.
There was a point where I had less muscle and more body fat than I wanted. I changed two things: I ate plant-based, and I trained strength and endurance together, in one plan. I kept to a structure, not to a mood. About fourteen months later the change was visible, and I did not need a summer cut to look the way I wanted.
I made mistakes along the way, and I booked results you can learn from. 365 and PPP are built on both: what to avoid, what to repeat, and how to keep going when a week goes wrong.
Erick Bouwer, founder. That is my story, not a promise about yours.
The start
Less muscle and more body fat than I wanted.
The change
Plant-based food. Strength and endurance. A structure, not a mood.
14 months later
The change was visible. No summer cut needed.
Now
365 and PPP: what worked, without my detours.
Questions
Before you start.
Health notice
PPP is general nutrition guidance, not medical or dietary advice. If you have a condition, an allergy or concerns about eating, talk to a doctor or dietitian first.