Sample week · 7 days

1,600 calorie dairy-free meal plan

Seven days of meals at 1,600 calories and 80 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,600
Protein a day
80 g
Meals a day
3 and a snack
Recipes
28

Monday

1,612 kcal79 g protein

Tuesday

1,611 kcal79 g protein

Wednesday

1,625 kcal79 g protein

Thursday

1,599 kcal79 g protein

Friday

1,611 kcal80 g protein

Saturday

1,572 kcal79 g protein

Sunday

1,601 kcal79 g protein

Grocery list for the week

Produce

  • Spinach75 g
  • Garlic14 cloves
  • Zucchini1
  • Red bell pepper1
  • Lemon1
  • Parsley30 g
  • Sweet potato1
  • Garlic powderA little
  • Spring onion1
  • Lime1
  • Carrot300 g
  • Button mushrooms50 g
  • Onion450 g
  • Cilantro10 g
  • Celery210 g
  • Basil10 g
  • Cauliflower florets250 g
  • Cucumber210 g
  • Cayenne pepperA little
  • Bell pepper1
  • Cherry tomatoes3
  • Ginger5 g
  • Banana1
  • Tomato230 g
  • White mushrooms200 g
  • Red pepper flakesA little
  • Potatoes180 g
  • ChivesA little
  • Dill pickle1
  • Baby spinach55 g
  • Green chili1
  • Orange juice75 ml

Meat and fish

  • Shrimp300 g
  • Pork sausage links2
  • Ground lamb150 g
  • Ground beef 85% lean130 g
  • Deli ham40 g

Dairy and eggs

  • Eggs17

Bakery

  • Baguette40 g

Pantry

  • Short-grain white rice60 g
  • Vegetable broth1.2 l
  • Soy sauce4 tbsp
  • Sesame seeds2 tsp
  • Dried green lentils180 g
  • Barbecue sauce2 tbsp
  • Canned chickpeas100 g
  • Brown rice120 g
  • Canned coconut milk230 ml
  • Tamarind paste2 tsp
  • Canned crushed tomatoes400 g
  • Tomato paste1 tsp
  • Dried spaghetti80 g
  • Hot pepper sauce30 ml
  • White rice500 g
  • Miso paste1 tbsp
  • Canned diced tomatoes700 g
  • Canned cannellini beans200 g
  • Chicken broth100 ml
  • Canned black beans100 g
  • Jasmine rice150 g
  • Soba noodles80 g
  • HoneyA little
  • Peanut butter1 tbsp
  • Raisins20 g
  • Rolled oats40 g
  • Canned white beans200 g
  • Pasta30 g
  • Puy lentils75 g
  • Dijon mustard2 tsp
  • Walnuts15 g
  • Chickpeas60 g
  • Brown sugar2 tsp
  • Green beans100 g

Oils and spices

  • Sesame oil1 tbsp
  • Olive oil9 tbsp
  • Salt2 tsp
  • Smoked paprikaA little
  • Chili powderA little
  • Ground cumin2 tsp
  • Vegetable oil3 tbsp
  • Ground turmeric1 tsp
  • PaprikaA little
  • Dried oreganoA little
  • Rice vinegar1 tbsp
  • Ground cinnamon1 tsp
  • Dried thymeA little
  • Ground corianderA little
  • Sunflower oil2 tsp
  • Black pepperA little
  • Red wine vinegar2 tsp
  • Sea saltA little
  • Chili flakesA little
  • TurmericA little
  • CuminA little
  • Balsamic vinegarA little

Frozen

  • Peas40 g
  • Frozen peas75 g
  • Frozen edamame in pods75 g

Other

  • Scallions3
  • Tempeh200 g
  • Maple syrupA little
  • Edamame75 g
  • Green olives3
  • Beets2
  • Arugula30 g
  • Wheat flatbreads1 whole
  • Firm tofu140 g
  • Cornstarch1 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
1,600 calories, other kinds
All sample meal plans

Meal plans for clients

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