Sample week · 7 days

2,200 calorie dairy-free meal plan

Seven days of meals at 2,200 calories and 110 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,200
Protein a day
110 g
Meals a day
3 and a snack
Recipes
28

Monday

2,202 kcal111 g protein

Tuesday

2,230 kcal109 g protein

Wednesday

2,192 kcal111 g protein

Thursday

2,199 kcal110 g protein

Friday

2,197 kcal111 g protein

Saturday

2,227 kcal108 g protein

Sunday

2,176 kcal111 g protein

Grocery list for the week

Produce

  • Raspberries75 g
  • Broccoli florets75 g
  • Garlic11 cloves
  • Onion400 g
  • Parsley20 g
  • Lemons2
  • Cucumber400 g
  • Celery35 g
  • Carrots160 g
  • Avocados2
  • GingerA little
  • Cilantro20 g
  • Button mushrooms50 g
  • Tomato1
  • Red bell pepper300 g
  • Limes2
  • Potatoes450 g
  • Baby spinach130 g
  • Garlic powderA little
  • Cherry tomatoes75 g
  • Bell pepper1
  • Cayenne pepperA little
  • ChivesA little
  • Dill pickle1
  • Snap peas50 g
  • Green onion1
  • Apples3
  • Green bell pepper50 g

Meat and fish

  • Ground lamb300 g
  • Turkey bacon2 slices
  • Shrimp150 g
  • Chicken thighs bone-in skin-on400 g
  • Deli ham40 g
  • Canadian bacon60 g

Dairy and eggs

  • Eggs9

Bakery

  • Wheat tortilla1 whole

Pantry

  • Rolled oats40 g
  • Chia seeds2 tsp
  • Dried wide rice noodles90 g
  • Dark soy sauce1 tbsp
  • Soy sauce3 tbsp
  • Brown sugar1 tbsp
  • Basmati rice150 g
  • Chicken broth300 ml
  • Pine nuts10 g
  • Cannellini beans70 g
  • Black beans160 g
  • Dried red lentils100 g
  • Canned diced tomatoes400 g
  • Brown rice300 g
  • Canned white beans130 g
  • Dried thin rice vermicelli75 g
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Canned chickpeas600 g
  • Chickpea flour1 tbsp
  • Plain flour20 g
  • Panko breadcrumbs30 g
  • Vegetable broth150 ml
  • White rice500 g
  • Canned black beans100 g
  • Canned coconut milk180 ml
  • Canned kidney beans200 g
  • Cocoa powder10 g
  • Unsweetened almond milk15 ml
  • Peanut butter7 tbsp

Oils and spices

  • CinnamonA little
  • Vegetable oil8 tbsp
  • Rice vinegar2 tsp
  • Olive oil6 tbsp
  • Ground cinnamon1 tsp
  • Salt2 tsp
  • Ground turmeric2 tsp
  • Ground cumin2 tsp
  • Ground coriander1 tsp
  • Black pepper1 tsp
  • Curry powder3 tsp
  • Smoked paprika1 tsp
  • Dried thyme1 tsp
  • Ground gingerA little
  • Sunflower oil2 tsp

Other

  • Soy protein powder25 g
  • Unsweetened soymilk200 ml
  • Firm tofu500 g
  • Ground allspice2 tsp
  • Edamame70 g
  • Silken tofu50 g
  • Tofu300 g
  • Salsa2 tbsp
  • Hummus100 g
  • Bean sprouts80 g
  • Scallions3
  • Roasted peanuts20 g
  • Tahini2 tbsp
  • Tempeh300 g
  • Bulgur wheat75 g
  • Maple syrup20 ml
  • Vanilla extractA little
  • Peanuts2 tsp
  • Extra firm tofu150 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

Dairy-free, at other calorie levels
2,200 calories, other kinds
All sample meal plans

Meal plans for clients

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