Sample week · 7 days

2,000 calorie dairy-free meal plan

Seven days of meals at 2,000 calories and 100 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,000
Protein a day
100 g
Meals a day
3 and a snack
Recipes
28

Monday

1,997 kcal98 g protein

Tuesday

2,007 kcal97 g protein

Wednesday

2,011 kcal97 g protein

Thursday

1,979 kcal100 g protein

Friday

2,003 kcal98 g protein

Saturday

2,017 kcal98 g protein

Sunday

2,038 kcal99 g protein

Grocery list for the week

Produce

  • Potatoes180 g
  • Onion350 g
  • ChivesA little
  • Dill pickle1
  • Garlic12 cloves
  • GingerA little
  • Cilantro25 g
  • Parsley15 g
  • Lemons2
  • Carrots250 g
  • Cucumber500 g
  • Limes2
  • Avocado1
  • Cauliflower florets250 g
  • Garlic powderA little
  • Celery65 g
  • Green cabbage75 g
  • Bell pepper1
  • Banana1
  • Raspberries75 g
  • Cherry tomatoes75 g
  • Broccoli florets75 g
  • Cayenne pepperA little
  • Button mushrooms50 g
  • Tomato100 g
  • BasilA little
  • Red bell pepper160 g
  • Apples3
  • Spinach75 g
  • Snap peas50 g

Meat and fish

  • Deli ham40 g
  • Ground lamb150 g
  • Shrimp150 g
  • Chicken breast130 g
  • Chicken thighs bone-in skin-on200 g
  • Turkey bacon2 slices
  • Chicken thighs boneless skinless100 g
  • Chorizo25 g

Dairy and eggs

  • Eggs15

Pantry

  • Dried red lentils100 g
  • Canned diced tomatoes200 g
  • Brown rice150 g
  • Canned chickpeas550 g
  • Jasmine rice150 g
  • Soy sauce6 tbsp
  • White rice750 g
  • Canned black beans500 g
  • Plain flour20 g
  • Panko breadcrumbs30 g
  • Vegetable broth950 ml
  • Hot pepper sauce30 ml
  • Miso paste1 tbsp
  • Chow mein noodles75 g
  • Oyster sauce2 tsp
  • Rolled oats100 g
  • Honey20 ml
  • Sesame seeds2 tsp
  • Chicken broth400 ml
  • AlmondsA little
  • Chia seeds2 tsp
  • Chickpea flour1 tbsp
  • Dried wide rice noodles90 g
  • Dark soy sauce1 tbsp
  • Brown sugar2 tsp
  • Black beans80 g
  • Green lentils60 g
  • Canned crushed tomatoes140 g
  • Tomato paste1 tsp
  • Dried thin rice vermicelli75 g
  • Peanut butter6 tbsp
  • Short-grain white rice130 g

Oils and spices

  • Sunflower oil2 tsp
  • Salt1 tsp
  • Black pepperA little
  • Vegetable oil100 ml
  • Ground turmericA little
  • Ground cumin3 tsp
  • Ground coriander1 tsp
  • Ground cinnamon1 tsp
  • Olive oil5 tbsp
  • Sesame oil3 tsp
  • Curry powder3 tsp
  • Rice vinegar3 tsp
  • PaprikaA little
  • CinnamonA little
  • Garam masalaA little
  • Dried oreganoA little
  • Smoked paprikaA little

Frozen

  • Peas40 g
  • Frozen peas30 g

Other

  • Hummus100 g
  • Tahini2 tbsp
  • Scallions3
  • Firm tofu400 g
  • Maple syrupA little
  • Extra firm tofu150 g
  • Cornstarch2 tsp
  • Dried apricots10 g
  • Soy protein powder25 g
  • Unsweetened soymilk200 ml
  • Bulgur wheat75 g
  • Dried pappardelle80 g
  • Bean sprouts40 g
  • Tempeh120 g
  • Peanuts2 tsp
  • SaffronA 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

Dairy-free, at other calorie levels
2,000 calories, other kinds
All sample meal plans

Meal plans for clients

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