Sample week · 7 days

1,600 calorie vegetarian 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

1,606 kcal80 g protein

Tuesday

1,642 kcal79 g protein

Wednesday

1,608 kcal79 g protein

Thursday

1,611 kcal80 g protein

Friday

1,601 kcal80 g protein

Saturday

1,602 kcal80 g protein

Sunday

1,593 kcal79 g protein

Grocery list for the week

Produce

  • Cilantro10 g
  • Zucchini1
  • Red bell pepper230 g
  • Lemon1
  • Parsley30 g
  • Sweet potato1
  • Garlic powderA little
  • Spring onion1
  • Cayenne pepperA little
  • Spinach90 g
  • Garlic8 cloves
  • Onion350 g
  • Cucumber500 g
  • DillA little
  • Carrots400 g
  • Celery80 g
  • Baby spinach100 g
  • Green cabbage85 g
  • Shiitake mushrooms35 g
  • Green onion1
  • ChivesA little
  • Button mushrooms50 g
  • Beetroot65 g
  • Bell pepper1
  • GingerA little
  • Lime1
  • BasilA little
  • Strawberries60 g
  • Blueberries40 g
  • Avocado1
  • Cherry tomatoes75 g
  • Broccoli florets75 g

Dairy and eggs

  • Eggs15
  • Cheddar cheese45 g
  • Semi-skimmed milk35 ml
  • Feta cheese30 g
  • Greek yogurt plain whole milk200 g
  • Greek yogurt plain nonfat25 g
  • Plain greek yogurt75 g
  • Milk60 ml
  • Butter2 tsp

Bakery

  • Corn tortillas2
  • Crusty bread60 g
  • Wheat bread2 slices
  • Wheat tortillas1 whole

Pantry

  • Dried green lentils180 g
  • Barbecue sauce2 tbsp
  • Almonds35 g
  • HoneyA little
  • Short-grain white rice60 g
  • Vegetable broth2.2 l
  • Soy sauce5 tbsp
  • Sesame seeds2 tsp
  • Canned diced tomatoes400 g
  • Puy lentils75 g
  • Dijon mustard2 tsp
  • Walnuts25 g
  • Wheat flour55 g
  • Baking powderA little
  • Canned white beans450 g
  • Pasta30 g
  • Dried spaghetti140 g
  • Ketchup2 tsp
  • SugarA little
  • Brown rice120 g
  • Dried red lentils200 g
  • Canned crushed tomatoes300 g
  • White rice240 g
  • Miso paste1 tbsp
  • Dried brown lentils65 g
  • Dried egg noodles60 g
  • Canned chickpeas100 g
  • Jasmine rice150 g
  • Soba noodles80 g
  • Tomato paste1 tsp
  • White miso paste1 tbsp

Oils and spices

  • Olive oil9 tbsp
  • Salt1 tsp
  • Smoked paprikaA little
  • Sesame oil1 tbsp
  • Ground cumin3 tsp
  • Ground cinnamon1 tsp
  • Red wine vinegar2 tsp
  • Vegetable oil2 tbsp
  • Rice vinegar2 tbsp
  • Balsamic vinegar2 tsp
  • Ground turmericA little
  • Sunflower oil1 tsp
  • Apple cider vinegar2 tsp
  • Black pepperA little
  • Chili powderA little
  • Dried oreganoA little

Frozen

  • Peas40 g

Other

  • Salsa2 tbsp
  • Tempeh200 g
  • Scallions3
  • Beets2
  • Arugula30 g
  • Extra firm tofu100 g
  • Cornstarch1 tsp
  • Dried rosemaryA little
  • Bay1 leaf
  • Edamame75 g
  • Maple syrup2 tbsp
  • Firm tofu140 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
1,600 calories, other kinds
All sample meal plans

Meal plans for clients

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