Sample week · 7 days

2,200 calorie vegetarian 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

2,197 kcal113 g protein

Tuesday

2,192 kcal111 g protein

Wednesday

2,219 kcal109 g protein

Thursday

2,253 kcal107 g protein

Friday

2,245 kcal108 g protein

Saturday

2,169 kcal109 g protein

Sunday

2,150 kcal109 g protein

Grocery list for the week

Produce

  • Bananas2
  • Baby spinach100 g
  • Onions2
  • Carrot140 g
  • Garlic6 cloves
  • Lemon1
  • Cucumber400 g
  • Celery35 g
  • Cilantro10 g
  • GingerA little
  • Lime1
  • Avocado1
  • Cherry tomatoes450 g
  • Basil leaves15 g
  • Broccoli florets75 g
  • Apple1
  • Red bell pepper1
  • Bell pepper1
  • Strawberries40 g
  • Snap peas50 g
  • Tomato1
  • Parsley10 g
  • Cayenne pepperA little
  • Green onion1

Dairy and eggs

  • Milk180 ml
  • Greek yogurt plain nonfat700 g
  • Goat cheese30 g
  • Eggs15
  • Cheddar cheese85 g
  • Mozzarella cheese150 g
  • Pecorino cheese50 g
  • Ricotta cheese40 g
  • Semi-skimmed milk190 ml
  • Feta cheese40 g

Bakery

  • Corn tortillas6
  • Wheat tortilla1 whole
  • Wheat bread1 slice

Pantry

  • Rolled oats130 g
  • Peanut butter3 tbsp
  • Dried green lentils90 g
  • Walnuts30 g
  • Dijon mustard2 tsp
  • Plain flour20 g
  • Panko breadcrumbs30 g
  • Vegetable broth350 ml
  • Soy sauce3 tbsp
  • White rice300 g
  • Cannellini beans70 g
  • Canned crushed tomatoes300 g
  • Black beans240 g
  • Dried red lentils100 g
  • Canned diced tomatoes400 g
  • Brown rice450 g
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Brown sugar1 tbsp
  • Canned white beans200 g
  • Dried wide rice noodles90 g
  • Dark soy sauce1 tbsp
  • Honey3 tsp
  • Dried spaghetti100 g
  • Dried thin rice vermicelli75 g
  • Canned chickpeas550 g
  • Green lentils60 g
  • Tomato paste1 tsp
  • Almonds10 g
  • Pumpkin seeds10 g
  • Wheat pasta90 g
  • Chickpea flour1 tbsp
  • Canned coconut milk75 ml
  • Canned kidney beans100 g

Oils and spices

  • Ground cinnamon1 tsp
  • Olive oil7 tbsp
  • Red wine vinegar2 tsp
  • SaltA little
  • Black pepper1 tsp
  • Vegetable oil7 tbsp
  • Curry powder3 tsp
  • Smoked paprikaA little
  • Ground turmericA little
  • Ground cumin1 tsp
  • Sesame oil1 tsp
  • Sea saltA little
  • Chili flakesA little
  • Balsamic vinegar1 tbsp
  • Rice vinegar2 tsp
  • Ground corianderA little
  • Dried thymeA little

Frozen

  • Frozen edamame in pods100 g
  • Frozen peas50 g

Other

  • Firm tofu500 g
  • Edamame70 g
  • Silken tofu50 g
  • Bean sprouts80 g
  • Scallions2
  • Roasted peanuts20 g
  • Salsa verde150 g
  • Salsa4 tbsp
  • Tahini2 tbsp
  • Dried rigatoni80 g
  • Figs2
  • Maple syrup2 tsp
  • Tempeh120 g
  • Peanuts2 tsp
  • Kalamata olives6
  • Bulgur wheat75 g
  • Extra firm tofu150 g
  • Ground allspiceA 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
2,200 calories, other kinds
All sample meal plans

Meal plans for clients

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