Sample week · 7 days

1,400 calorie dairy-free meal plan

Seven days of meals at 1,400 calories and 70 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,400
Protein a day
70 g
Meals a day
3 and a snack
Recipes
28

Monday

1,403 kcal69 g protein

Tuesday

1,428 kcal70 g protein

Wednesday

1,428 kcal69 g protein

Thursday

1,360 kcal70 g protein

Friday

1,418 kcal69 g protein

Saturday

1,388 kcal70 g protein

Sunday

1,436 kcal68 g protein

Grocery list for the week

Produce

  • Avocado1
  • Shallot15 g
  • Onion450 g
  • Garlic11 cloves
  • Cilantro10 g
  • Limes2
  • Carrot170 g
  • Cucumber400 g
  • Tomatoes2
  • Zucchini1
  • Eggplant1
  • Red bell pepper1
  • GingerA little
  • Green bell pepper40 g
  • Celery60 g
  • Cayenne pepperA little
  • Green onion1
  • Bell pepper1
  • Cherry tomatoes3
  • Lemon1
  • Parsley20 g
  • Red chiliA little
  • Baby spinach30 g
  • Plum tomatoes250 g
  • Basil leaves10 g
  • Spinach50 g
  • Button mushrooms50 g
  • Green chili1
  • Russet potatoes150 g
  • Kale50 g
  • Banana1

Meat and fish

  • Bacon50 g
  • Shrimp450 g
  • Chorizo40 g

Dairy and eggs

  • Egg whites3
  • Eggs16

Bakery

  • Wheat bread1 slice

Pantry

  • Dijon mustard3 tsp
  • Canned coconut milk300 ml
  • Tamarind paste2 tsp
  • Canned diced tomatoes200 g
  • Canned white beans500 g
  • Canned chickpeas100 g
  • Canned crushed tomatoes650 g
  • Chickpeas120 g
  • Soba noodles160 g
  • Soy sauce50 ml
  • Sesame seeds1 tbsp
  • Long-grain white rice50 g
  • Canned kidney beans200 g
  • Vegetable broth800 ml
  • Canned black beans100 g
  • Black-eyed peas150 g
  • HoneyA little
  • Dried green lentils90 g
  • Sugar1 tsp
  • Dried brown lentils65 g
  • Dried egg noodles60 g
  • Roasted red peppers50 g
  • Brown rice150 g
  • White beans75 g
  • Chicken broth300 ml
  • Puy lentils75 g
  • Walnuts15 g
  • Rolled oats25 g
  • Raisins5 g
  • Peanut butter1 tsp

Oils and spices

  • Olive oil9 tbsp
  • Chili flakesA little
  • Red wine vinegar1 tbsp
  • Black pepperA little
  • Vegetable oil3 tbsp
  • Ground turmericA little
  • PaprikaA little
  • Salt1 tsp
  • Dried thyme1 tsp
  • Curry powder2 tsp
  • Chili powderA little
  • Ground cumin2 tsp
  • Ground cinnamonA little
  • Rice vinegar1 tbsp
  • Sesame oil3 tsp
  • Smoked paprika2 tsp
  • Sunflower oil1 tsp
  • Apple cider vinegar2 tsp
  • TurmericA little
  • CuminA little
  • Sea saltA little

Frozen

  • Frozen edamame40 g
  • Frozen edamame in pods75 g

Other

  • Curly endive75 g
  • Hummus2 tbsp
  • Kalamata olives6
  • Edamame150 g
  • Bay1 leaf
  • Plantain1
  • Ground allspiceA little
  • Wheat flatbreads1 whole
  • Beets2
  • Arugula30 g

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
1,400 calories, other kinds
All sample meal plans

Meal plans for clients

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