Sample week · 7 days

1,800 calorie vegetarian 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

1,810 kcal88 g protein

Tuesday

1,805 kcal90 g protein

Wednesday

1,800 kcal87 g protein

Thursday

1,804 kcal89 g protein

Friday

1,812 kcal89 g protein

Saturday

1,794 kcal90 g protein

Sunday

1,801 kcal88 g protein

Grocery list for the week

Produce

  • Cayenne pepperA little
  • Garlic5 cloves
  • Lemons2
  • Cherry tomatoes200 g
  • Basil leaves10 g
  • Red bell pepper300 g
  • Red onion110 g
  • Mint leaves10 g
  • Cilantro10 g
  • Limes2
  • Blueberries40 g
  • Strawberries40 g
  • Parsley25 g
  • Romaine lettuce70 g
  • Green bell pepper1
  • Onion130 g
  • Celery100 g
  • Dill pickle1
  • Tomato200 g
  • Bell pepper1
  • Jalapeño pepper10 g
  • Sweet potato1
  • Garlic powderA little
  • Spring onion1
  • Carrot140 g
  • Cucumber190 g
  • DillA little
  • Orange juice75 ml
  • Broccoli florets130 g
  • Apple1
  • Spinach40 g
  • BasilA little
  • Snap peas50 g
  • Cauliflower florets250 g
  • Russet potatoes150 g
  • ChivesA little
  • Mixed salad greens25 g
  • Baby spinach25 g

Dairy and eggs

  • Semi-skimmed milk75 ml
  • Cheddar cheese60 g
  • Butter15 g
  • Eggs13
  • Mozzarella cheese120 g
  • Greek yogurt60 g
  • Milk350 ml
  • Greek yogurt plain nonfat180 g
  • Pecorino cheese50 g
  • Ricotta cheese110 g
  • Monterey Jack cheese15 g
  • Plain greek yogurt75 g
  • Parmesan cheese10 g
  • Goat cheese30 g

Bakery

  • Wheat tortillas3 whole
  • Wheat bread180 g
  • Corn tortillas50 g
  • Wheat pita breads1 whole

Pantry

  • Canned white beans200 g
  • Basmati rice90 g
  • Canned chickpeas850 g
  • Rolled oats100 g
  • Chia seeds1 tsp
  • Honey1 tbsp
  • Chickpea flour2 tbsp
  • Canned black beans180 g
  • White rice300 g
  • Canned vegetarian baked beans200 g
  • Dijon mustard3 tsp
  • Dried spaghetti100 g
  • Barbecue sauce2 tbsp
  • Green lentils60 g
  • Vegetable broth170 ml
  • Canned crushed tomatoes300 g
  • Tomato paste1 tsp
  • Soy sauce1 tbsp
  • Brown sugar2 tsp
  • Almonds45 g
  • Dried jumbo pasta shells60 g
  • Peanut butter1 tbsp
  • Hot pepper sauce30 ml
  • All-purpose flour25 g
  • Mayonnaise1 tbsp
  • Dried green lentils90 g
  • Walnuts15 g

Oils and spices

  • Salt1 tsp
  • Black pepper1 tsp
  • Olive oil7 tbsp
  • Tandoori spice blend2 tsp
  • Vegetable oil3 tbsp
  • Chili powder1 tsp
  • Ground cumin1 tsp
  • CuminA little
  • Smoked paprikaA little
  • Garam masalaA little
  • Ground turmericA little
  • Rice vinegar2 tsp
  • Dried oreganoA little
  • Red wine vinegar2 tsp

Frozen

  • Frozen peas50 g

Other

  • Quick grits40 g
  • Scallions10 g
  • Paneer110 g
  • Tahini45 g
  • Tempeh500 g
  • Dried rigatoni80 g
  • Salsa2 tbsp
  • CornstarchA little
  • Peanuts2 tsp
  • Maple syrupA little

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
1,800 calories, other kinds
All sample meal plans

Meal plans for clients

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