Sample week · 7 days

1,200 calorie dairy-free meal plan

Seven days of meals at 1,200 calories and 60 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,200
Protein a day
60 g
Meals a day
3 and a snack
Recipes
28

Monday

1,213 kcal59 g protein

Tuesday

1,208 kcal60 g protein

Wednesday

1,224 kcal59 g protein

Thursday

1,194 kcal60 g protein

Friday

1,224 kcal60 g protein

Saturday

1,201 kcal62 g protein

Sunday

1,201 kcal60 g protein

Grocery list for the week

Produce

  • Garlic10 cloves
  • Lemon1
  • Tomato450 g
  • Parsley10 g
  • Lime1
  • Cilantro10 g
  • Celery130 g
  • Onion300 g
  • Red bell peppers2
  • Russet potatoes150 g
  • Kale50 g
  • Shallot15 g
  • Cucumber240 g
  • Carrots190 g
  • Banana1
  • Eggplant1
  • Zucchini1
  • Garlic powderA little
  • Green cabbage50 g
  • Green onion1
  • Red chiliA little
  • Avocado1
  • Spinach50 g
  • Button mushrooms50 g
  • Red onion15 g
  • Basil leaves5 g
  • Baby spinach25 g
  • Green bell pepper1
  • Bell pepper1
  • Cherry tomatoes3

Meat and fish

  • Shrimp150 g
  • Chorizo40 g
  • Bacon50 g
  • Ground beef 85% lean150 g
  • Italian sausage links150 g

Dairy and eggs

  • Eggs12

Bakery

  • Crusty bread80 g
  • Wheat bread5 slices
  • Corn tortillas3

Pantry

  • Canned fava beans200 g
  • Peanut butter2 tbsp
  • Raisins1 tbsp
  • Canned crushed tomatoes600 g
  • Chicken broth300 ml
  • Dijon mustardA little
  • Roasted red peppers50 g
  • Canned white beans60 g
  • Black-eyed peas150 g
  • Dried brown lentils65 g
  • Tomato paste10 g
  • Vegetable broth500 ml
  • Soba noodles160 g
  • Soy sauce50 ml
  • Sesame seeds2 tbsp
  • Rolled oats20 g
  • Canned pumpkin puree15 g
  • Almond butterA little
  • Pumpkin seedsA little
  • Hemp seeds1 tbsp
  • Sugar1 tsp
  • Brown lentils40 g
  • Canned chickpeas75 g
  • HoneyA little
  • Cannellini beans35 g
  • Brown rice150 g
  • Canned cannellini beans120 g
  • Dates20 g
  • Walnuts10 g
  • Cocoa powderA little
  • Canned black beans100 g

Oils and spices

  • Ground cumin2 tsp
  • Olive oil9 tbsp
  • Salt2 tsp
  • Sherry vinegarA little
  • Vegetable oil1 tbsp
  • Smoked paprika1 tsp
  • Black pepperA little
  • Red wine vinegar2 tbsp
  • Dried oregano1 tsp
  • Rice vinegar1 tbsp
  • Sesame oil2 tsp
  • Pumpkin pie spiceA little
  • Dried thymeA little
  • Dried basilA little
  • CuminA little
  • Chili powderA little
  • Chili flakesA little
  • Ground corianderA little
  • Ground gingerA little
  • Ground cinnamonA little
  • Ground turmericA little
  • Ground paprikaA little

Other

  • Tahini15 g
  • Prosciutto20 g
  • Plantain1
  • Ground allspice1 tsp
  • Curly endive75 g
  • Edamame190 g
  • Maple syrup10 ml
  • Firm tofu100 g
  • Silken tofu25 g
  • Capers2 tsp
  • Hummus2 tbsp

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

Dairy-free, at other calorie levels
1,200 calories, other kinds
All sample meal plans

Meal plans for clients

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