Sample week · 7 days

2,000 calorie vegetarian 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

1,983 kcal104 g protein

Tuesday

1,980 kcal101 g protein

Wednesday

2,012 kcal101 g protein

Thursday

2,003 kcal100 g protein

Friday

1,997 kcal104 g protein

Saturday

2,014 kcal96 g protein

Sunday

2,043 kcal97 g protein

Grocery list for the week

Produce

  • Cucumber450 g
  • Tomato1
  • Red bell peppers2
  • Baby spinach50 g
  • Carrot190 g
  • Garlic7 cloves
  • Lemons2
  • Celery50 g
  • Apple1
  • Cherry tomatoes400 g
  • Basil leaves15 g
  • Broccoli florets75 g
  • Bell pepper1
  • Cilantro20 g
  • Onions3
  • BasilA little
  • Snap peas50 g
  • Lime1
  • Blueberries40 g
  • Strawberries40 g
  • Avocado1
  • Pineapple100 g
  • Cayenne pepperA little
  • GingerA little
  • Banana1
  • Parsley10 g

Dairy and eggs

  • Eggs12
  • Feta cheese40 g
  • Paneer cheese130 g
  • Greek yogurt plain nonfat600 g
  • Milk500 ml
  • Mozzarella cheese150 g
  • Cheddar cheese70 g
  • Pecorino cheese50 g
  • Ricotta cheese40 g
  • Semi-skimmed milk75 ml
  • Butter5 g
  • Goat cheese30 g

Bakery

  • Wheat bread1 slice
  • Wheat tortillas3 whole
  • Corn tortillas2

Pantry

  • Dried thin rice vermicelli75 g
  • Soy sauce2 tbsp
  • Cannellini beans70 g
  • Rolled oats150 g
  • Almonds1 tbsp
  • Honey2 tbsp
  • Canned white beans300 g
  • Dried wide rice noodles90 g
  • Dark soy sauce1 tbsp
  • Brown sugar2 tsp
  • Canned crushed tomatoes400 g
  • Black beans80 g
  • Tomato paste2 tsp
  • Dried spaghetti180 g
  • Peanut butter2 tbsp
  • White rice180 g
  • Canned chickpeas550 g
  • Plain flour20 g
  • Panko breadcrumbs30 g
  • Vegetable broth600 ml
  • Chia seeds1 tsp
  • Canned black beans400 g
  • Green lentils60 g
  • Dried green lentils90 g
  • Walnuts15 g
  • Dijon mustard2 tsp
  • Dried red lentils100 g
  • Canned diced tomatoes200 g
  • Brown rice150 g
  • Chickpea flour1 tbsp

Oils and spices

  • Olive oil6 tbsp
  • Paprika1 tsp
  • Ground turmeric1 tsp
  • Ground cumin2 tsp
  • Vegetable oil6 tbsp
  • Curry powder3 tsp
  • SaltA little
  • Balsamic vinegar2 tsp
  • Black pepper1 tsp
  • Rice vinegar2 tsp
  • Smoked paprikaA little
  • Dried oreganoA little
  • Red wine vinegar2 tsp
  • Ground cinnamonA little
  • Ground corianderA little
  • Garam masalaA little

Frozen

  • Frozen peas50 g
  • Seedless grapes150 g

Other

  • Kalamata olives6
  • Firm tofu400 g
  • Bean sprouts40 g
  • Scallions25 g
  • Edamame70 g
  • Silken tofu50 g
  • Tempeh200 g
  • Peanuts2 tsp
  • Tahini2 tbsp
  • Salsa2 tbsp
  • Dried rigatoni80 g
  • Coconut1 tbsp
  • Quick grits40 g
  • Bulgur wheat75 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
2,000 calories, other kinds
All sample meal plans

Meal plans for clients

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