THE PLANT-BASED POWER PLAN: a best-selling book
Whether you're an elite athlete, a weekend warrior, or simply someone who wants to feel stronger, healthier and more energised, one question comes up time and time again:
Can you really thrive on a plant-based diet?
The answer is yes — but like any approach to nutrition, getting the details right matters.
In the best-selling book The Plant-Based Power Plan – commissioned and published by Penguin Life – I share the same evidence-based principles I've used to support everyone from Olympic athletes to busy professionals.
You'll learn how to:
Build muscle and strength on a plant-based diet
Optimise recovery and training adaptations
Fuel endurance performance and high training loads
Maximise energy availability and avoid common pitfalls
Ensure you're getting all the nutrients you need to thrive
Separate evidence-based nutrition advice from social media myths
Importantly, this isn't just another book about what to eat.
It's a practical guide to implementing plant-based / plant-forward sports nutrition in the real world, with simple strategies you can start using immediately to improve your health, recovery and performance.
Inside you'll also find 30 simple, delicious plant-based recipes designed to help you put the science into practice without spending hours in the kitchen.
Whether your goal is to run faster, lift heavier, recover better, improve your long-term health, or simply feel your best, The Plant-Based Power Plan will give you the tools and confidence to make a plant-based diet work for you.
ABOUT THE AUTHOR
TJ Waterfall is a Registered Nutritionist (RNutr) and SENr-accredited sports nutritionist specialising in plant-based nutrition and athletic performance.
He has worked with everyone from recreational runners and gym-goers to international rugby players, Premier League footballers, Olympic athletes and ultra-endurance competitors, helping them optimise their health, recovery and performance on plant-based diets.
TJ holds a first-class Master's degree in Nutrition from University College London (UCL), where he also worked in nutrition research, and is the author of The Plant-Based Power Plan, published by Penguin Life.
TJ has also advised companies, healthcare professionals and organisations on evidence-based nutrition, and currently works as Director of Nutrition for The Game Changers.
His writing has appeared in publications including Men's Fitness and Cycling Weekly, and he regularly speaks on the science of plant-based nutrition for health and performance at a variety of events.
Above all, TJ is passionate about helping people discover that healthy food can be simple, satisfying and genuinely delicious — and that thriving on a plant-based diet is not only easy, but enjoyable.
WHAT PEOPLE ARE SAYING ABOUT THE BOOK:
the plant-based power plan: FULL book Reviews
A fantastic resource for any plant-based athlete looking to get stronger of fitter - James Wilks, winner of The Ultimate Fighter and producer of The Game Changers
This well-written, well-researched book makes it absolutely clear that a plant-based diet is best for your health, your body, and your mind. Highly recommended! - Gene Stone, co-author of How Not to Die, author of 72 Reasons to be Vegan
TJ is a fantastic writer and authority on plant-based nutrition for athletes. The Plant-Based Power Plan is packed with fresh knowledge, backed by the latest scientific research. Whether you're looking to kickstart a healthier lifestyle or take your training to the next level, this book has you covered - Plant-Based Health Professionals UK
I really enjoyed this book! Not only was it informative but it was such an easy read too! I learnt so much that I can incorporate into my training and lifestyle, which is great! Emma Nwofor, Team GB Athlete
This book is a must-read for every athlete that’s considering transitioning to a plant-based diet. Easy to follow and stacked with lots of data, plus great recipes for those struggling in the kitchen! Juan Pablo Socino, Leicester Tigers and Argentina International Rugby Centre
Packed with science-based strategies to help take performance to the next level. Amar Virdi, England International and Surrey Cricket Club Spin Bowler
I found TJ at a time when I was confused and a bit lost on how to carry on being a plant-based athlete. His advice and book have been completely life-changing. It has supported me through some deep health challenges, and then all the way to the high-performance demands of being a plant-based athlete. The book is full of well-researched information and data which gives me a lot of confidence in my decisions around my diet. I would (and have!) recommend it to everyone. Imogen Sills, Team GB Olympic Windfoiler
An invaluable read for anyone considering the benefits of shifting towards a more plant-based diet. Ethan Staddon, Bath and England International Rugby Forward
If you want to know about plant-based living, this book sets that out very clearly: the why and the how, entirely based on science. It goes further than diet, reaching into issues of stress and sleep - this is a holistic lifestyle guide, from a scientist not a guru - Dale Vince OBE, Chairperson, Forest Green Rovers FC, the world's first vegan football club
This book is brilliant. I've been involved in rugby as a player and coach at the highest level for over 22 years and this book provides real insight and evidence into how a plant-based nutritional program can be a relevant and powerful alternative for athletes. In my experience there have been too many barriers and misinformation that hinder an athletes nutritional choices and the viable options available. This book blasts through the confusion and provides a clear and pragmatic pathway to a healthy and robust plant-based lifestyle that will only enhance an individual's competitive performance. Every athlete, coach, trainer, and medical practitioner in all sporting organisations should read this book and utilise the insights it offers - Les Kiss, Head Coach at London Irish Rugby Club
An informative and interesting read regardless of whether you are an elite athlete or just want to improve physical endurance and overall wellbeing. Holding four Guinness world records in marathon and ultra-running and being vegan for almost five decades, this book has really refreshed my attitude towards nutrition and brought many new perspectives and ideas to my plant-based lifestyle. I have taken on board many of its recommendations and suggestions for my own training and nutritional needs. A definite 'must read' for anyone interested, curious, or already invested in plant-based living and thriving! - Fiona Oakes, four-time world-record-holding marathon runner
I keep coming back to this book to help fuel my performance and recovery to keep me at the top of my game - Baptiste Aloe, FC Arouca central defender
TJ shows how even pro rugby players can get plenty of energy, protein, and everything else we need to support and nourish top-level performance - Anthony Mullally, Ireland International rugby league prop
A book filled with great insight that’s helped me to elevate myself both on and off the pitch. The recipes are great too - I can confidently vouch for the vegan protein oat bars! - Marlon Fossey, Fulham FC and United States U20 National Team
Any athlete serious about their performance should consider a plant-based diet, and this book is brim-full of the information you need to eat your way towards your full potential - Etienne Stott MBE, canoe slalom Olympic gold medallist
For anyone who wants to increase athletic performance, contribute to a better world, or just create a healthier lifestyle, you need this book - Hugo Wentges, ADO Den Haag, Netherlands U18 National Team
In his outstanding book, TJ shows us how to harness the incredible power of plants to boost health, performance, and recovery; it’s certainly helping me as I train for the Tokyo Paralympic Games - Stephanie Millward, Paralympic Double Gold Medallist
This book is perfect for anyone interested in turning to a more plant-based diet, explaining how it can improve both health and physical performance - Tommie Hoban, Aberdeen FC
'The plant-based power plan' is just what it says on the tin... Or front cover. As an Elite professional cyclist, I like to fuel my body optimally so TJ has helped me understand nutrition further and the benefits of a plant-based diet. I'm personally not 100% plant-based, more pescetarian. You don't have to be vegan to read this book, anyone can benefit from it because it gives insightful information about the vast array of nutrients in plants which everyone can include more of in their diets. TJ explains the scientific evidence behind his knowledge of plant-based nutrition. He doesn't try to sell it to you, but gives you all the information you need to then make your own decisions about what type of daily nutrition you choose. I like the way TJ writes the book as if he is talking to you; it makes for an easy read, however, for me it has taken some time as I re-read sections to understand and absorb the information. I've read a lot about sports nutrition, some texts are overly complex or overly simplified but the plant-based power plan I can't really fault! For sure I will be reading this book again, and going back to it for reference as I have 'doggy eared' a LOT of pages because this book really is packed FULL of interesting information. Can't wait to try some of his recipes at the back of the book! Sophie Wright, Pro Cyclist, World Cup Winner, Multi-Discipline 3x National Champion