Sample week · 7 days

1,400 calorie vegetarian 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

1,397 kcal69 g protein

Tuesday

1,373 kcal70 g protein

Wednesday

1,414 kcal69 g protein

Thursday

1,407 kcal69 g protein

Friday

1,402 kcal70 g protein

Saturday

1,396 kcal70 g protein

Sunday

1,388 kcal69 g protein

Grocery list for the week

Produce

  • Avocados2
  • Onion400 g
  • Zucchinis2
  • Eggplant1
  • Red bell pepper200 g
  • Lemon1
  • Parsley20 g
  • Cucumber350 g
  • Tomato300 g
  • Carrot200 g
  • Green chili1
  • GingerA little
  • Cilantro10 g
  • Green bell pepper40 g
  • Celery230 g
  • Garlic7 cloves
  • Cayenne pepperA little
  • Green onion1
  • DillA little
  • Plum tomatoes250 g
  • Basil leaves10 g
  • Spinach40 g
  • Basil5 g
  • Lime1
  • Baby spinach75 g
  • Garlic powderA little
  • Green cabbage50 g
  • Cherry tomatoes75 g
  • Cauliflower florets150 g
  • Leeks50 g

Dairy and eggs

  • Egg whites3
  • Greek yogurt plain nonfat90 g
  • Eggs15
  • Cheddar cheese65 g
  • Parmesan cheese30 g
  • Plain greek yogurt75 g
  • Semi-skimmed milk230 ml
  • Butter15 g
  • Plain nonfat greek yogurt65 g
  • Ricotta cheese65 g
  • Mozzarella cheese40 g
  • Feta cheese20 g

Bakery

  • Wheat bread1 slice
  • Baguette40 g
  • Corn tortillas3
  • Wheat tortillas1 whole

Pantry

  • Canned diced tomatoes200 g
  • Canned white beans500 g
  • Dried green lentils90 g
  • Honey1 tsp
  • Soba noodles160 g
  • Soy sauce2 tbsp
  • Sesame seeds1 tbsp
  • Wheat flour2 tsp
  • Vegetable broth1.2 l
  • Canned crushed tomatoes750 g
  • Long-grain white rice50 g
  • Canned kidney beans200 g
  • All-purpose flour40 g
  • Sugar1 tsp
  • Dried jumbo pasta shells60 g
  • Chickpeas60 g
  • Canned chickpeas200 g
  • Dried brown lentils65 g
  • Dijon mustard1 tsp
  • Dried egg noodles60 g
  • Black-eyed peas150 g
  • Dried red lentils100 g
  • Peanut butter1 tbsp
  • Raisins1 tbsp
  • Panko breadcrumbs10 g
  • Roasted red peppers15 g
  • Light mayonnaise10 g

Oils and spices

  • Olive oil7 tbsp
  • Chili flakesA little
  • Dried thyme1 tsp
  • Salt1 tsp
  • Black pepperA little
  • Rice vinegar1 tbsp
  • Sesame oil1 tsp
  • Vegetable oil1 tbsp
  • TurmericA little
  • CuminA little
  • Smoked paprika1 tsp
  • Dried oreganoA little
  • Ground cumin1 tbsp
  • Ground cinnamonA little
  • Ground turmericA little
  • Sunflower oil1 tsp
  • Apple cider vinegar2 tsp
  • Balsamic vinegarA little
  • Chili powderA little
  • Ground nutmegA little

Frozen

  • Seedless grapes150 g
  • Mixed berries50 g
  • Frozen edamame40 g

Other

  • Hummus2 tbsp
  • Kalamata olives6
  • Edamame150 g
  • Wheat flatbreads1 whole
  • Polenta40 g
  • Bay1 leaf
  • Vanilla extractA little
  • Firm tofu100 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

Vegetarian, at other calorie levels
1,400 calories, other kinds
All sample meal plans

Meal plans for clients

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