Sample week · 7 days

1,800 calorie dairy-free meal plan

Seven days of meals at 1,800 calories and 90 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,800
Protein a day
90 g
Meals a day
3 and a snack
Recipes
28

Monday

1,798 kcal90 g protein

Tuesday

1,809 kcal91 g protein

Wednesday

1,814 kcal88 g protein

Thursday

1,807 kcal88 g protein

Friday

1,793 kcal90 g protein

Saturday

1,789 kcal89 g protein

Sunday

1,789 kcal90 g protein

Grocery list for the week

Produce

  • Carrot190 g
  • Sweet potatoes300 g
  • Red bell pepper220 g
  • Garlic powderA little
  • Spring onion1
  • Snap peas50 g
  • Lime1
  • Cucumber500 g
  • Lemons2
  • Celery30 g
  • Dill pickles2
  • Red onion10 g
  • Romaine lettuce20 g
  • Tomato90 g
  • Onion210 g
  • Garlic10 cloves
  • Cayenne pepperA little
  • Banana1
  • Cherry tomatoes120 g
  • Baby spinach25 g
  • Parsley30 g
  • Bell pepper1
  • Potatoes180 g
  • ChivesA little
  • GingerA little
  • Cilantro10 g
  • White mushrooms200 g
  • Red pepper flakesA little
  • Spinach75 g
  • Green cabbage85 g
  • Shiitake mushrooms35 g
  • Green onion1
  • Orange juice75 ml
  • Broccoli florets200 g

Meat and fish

  • Chicken thighs boneless skinless100 g
  • Chorizo25 g
  • Shrimp130 g
  • Deli ham40 g
  • Pork sausage links2
  • Salmon fillet80 g

Dairy and eggs

  • Eggs13

Bakery

  • Wheat bread2 slices
  • Wheat pita breads1 whole

Pantry

  • Jasmine rice150 g
  • Soy sauce6 tbsp
  • Barbecue sauce2 tbsp
  • Peanut butter1 tbsp
  • Brown sugar1 tbsp
  • White rice550 g
  • Canned chickpeas750 g
  • Vegetable broth350 ml
  • Miso paste1 tbsp
  • Dijon mustardA little
  • Short-grain white rice130 g
  • Chicken broth350 ml
  • Rolled oats40 g
  • Orzo pasta75 g
  • Dried thin rice vermicelli75 g
  • Canned black beans100 g
  • Canned diced tomatoes400 g
  • Canned cannellini beans300 g
  • Dried red lentils100 g
  • Brown rice150 g
  • Sesame seeds2 tsp
  • Dried spaghetti60 g
  • Ketchup2 tsp
  • SugarA little
  • Fusilli pasta75 g
  • Canned tuna in water75 g
  • Black beans80 g
  • Honey2 tsp
  • Canned white beans100 g
  • Chickpea flour1 tbsp
  • Dried wide rice noodles90 g
  • Dark soy sauce1 tbsp

Oils and spices

  • Sesame oil3 tsp
  • Olive oil8 tbsp
  • Smoked paprika1 tsp
  • Vegetable oil6 tbsp
  • Chili powderA little
  • Ground cumin1 tsp
  • Salt2 tsp
  • Rice vinegar2 tbsp
  • Black pepperA little
  • Garam masalaA little
  • Ground turmericA little
  • Ground cinnamonA little
  • Curry powder1 tsp
  • Sunflower oil2 tsp
  • Dried thymeA little
  • Sea saltA little
  • Chili flakesA little

Frozen

  • Peas40 g
  • Frozen peas30 g
  • Frozen edamame in pods100 g

Other

  • Scallions4
  • Tempeh400 g
  • Peanuts2 tsp
  • Tahini40 g
  • SaffronA little
  • Firm tofu220 g
  • Bean sprouts40 g
  • Extra firm tofu250 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
1,800 calories, other kinds
All sample meal plans

Meal plans for clients

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