What file system is recommended to format the usb disk of the plug to have better speeds considering that I boot from the SD card witch is formated with ext2
If Windows compatibility is not important (you don't need to unplug the drive and plug it into a Windows machine), I would suggest a native, journaled FS instead of a Windows FS. ext3 has worked well for me; however, I use it on a UPSed plug running Network UPS Tools (NUT) to allow smooth shutdown when the server's UPS battery gets low.
With the drive doing out-of-order writes, removing power before the drive's HW cache is flushed completely can cause corrupted data for a filesystem.