Sample week · 7 days

2,400 calorie dairy-free meal plan

Seven days of meals at 2,400 calories and 120 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,400
Protein a day
120 g
Meals a day
3 and a snack
Recipes
26

Monday

2,404 kcal122 g protein

Tuesday

2,330 kcal124 g protein

Wednesday

2,386 kcal116 g protein

Thursday

2,410 kcal120 g protein

Friday

2,309 kcal126 g protein

Saturday

2,428 kcal115 g protein

Sunday

2,350 kcal122 g protein

Grocery list for the week

Produce

  • Avocados2
  • Onion350 g
  • Garlic9 cloves
  • Parsley10 g
  • Limes2
  • Lemons2
  • Cucumber240 g
  • Celery35 g
  • Carrots120 g
  • Potatoes450 g
  • Red bell pepper200 g
  • Baby spinach350 g
  • Garlic powderA little
  • Bell pepper1
  • Cherry tomatoes7
  • Green bell pepper100 g
  • Cayenne pepperA little
  • Green onions2
  • Sweet potato300 g
  • Cilantro15 g
  • Broccoli florets75 g
  • Apple1
  • Raspberries75 g
  • Button mushrooms50 g
  • Tomato1
  • Red pepper flakesA little

Meat and fish

  • Ground lamb300 g
  • Canadian bacon120 g
  • Chicken thigh boneless skinless140 g
  • Chicken thighs bone-in skin-on400 g
  • Ground turkey150 g
  • Turkey bacon2 slices

Dairy and eggs

  • Eggs11

Bakery

  • Wheat tortilla1 whole
  • Corn tortillas50 g

Pantry

  • Black beans300 g
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Soy sauce3 tbsp
  • Brown sugar1 tbsp
  • Cannellini beans70 g
  • Plain flour20 g
  • Panko breadcrumbs30 g
  • Vegetable broth150 ml
  • White rice500 g
  • Basmati rice150 g
  • Chicken broth300 ml
  • Pine nuts10 g
  • Canned coconut milk250 ml
  • Canned kidney beans300 g
  • Quinoa230 g
  • Canned chickpeas950 g
  • Dried wide rice noodles90 g
  • Dark soy sauce1 tbsp
  • Cocoa powder10 g
  • Unsweetened almond milk15 ml
  • Peanut butter4 tbsp
  • Rolled oats40 g
  • Chia seeds2 tsp
  • Canned black beans100 g
  • Dates3
  • Almond butter2 tsp
  • Canned diced tomatoes300 g
  • Brown rice230 g
  • SugarA little
  • Sesame seedsA little

Oils and spices

  • Ground turmericA little
  • Olive oil6 tbsp
  • Ground cumin2 tsp
  • Ground corianderA little
  • Ground cinnamon1 tsp
  • Salt2 tsp
  • Vegetable oil6 tbsp
  • Smoked paprika1 tsp
  • Black pepperA little
  • Curry powder2 tsp
  • Dried thyme1 tsp
  • Chili powderA little
  • Rice vinegar2 tsp
  • Ground gingerA little
  • CinnamonA little
  • PaprikaA little
  • Sea saltA little
  • Sesame oilA little

Frozen

  • Corn kernels75 g

Other

  • Tofu120 g
  • Salsa80 g
  • Hummus100 g
  • Firm tofu750 g
  • Bean sprouts40 g
  • Scallions40 g
  • Roasted peanuts20 g
  • Edamame70 g
  • Silken tofu50 g
  • Tempeh140 g
  • Ground allspice3 tsp
  • Tahini3 tbsp
  • Maple syrup20 ml
  • Vanilla extractA little
  • Extra firm tofu150 g
  • Soy protein powder25 g
  • Unsweetened soymilk200 ml
  • Pistachios1 tsp

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
2,400 calories, other kinds
All sample meal plans

Meal plans for clients

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