Sample week · 7 days

2,400 calorie vegetarian 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
25

Monday

2,337 kcal119 g protein

Tuesday

2,392 kcal123 g protein

Wednesday

2,365 kcal125 g protein

Thursday

2,362 kcal123 g protein

Friday

2,385 kcal122 g protein

Saturday

2,324 kcal118 g protein

Sunday

2,392 kcal119 g protein

Grocery list for the week

Produce

  • Avocado1
  • Broccoli florets75 g
  • Garlic5 cloves
  • Cayenne pepperA little
  • Green onion1
  • Apple1
  • Carrots2
  • Red bell pepper300 g
  • Lime1
  • Pineapple100 g
  • Onion190 g
  • GingerA little
  • Cilantro15 g
  • Pear1
  • Strawberries120 g
  • Cherry tomatoes180 g
  • Basil leaves10 g
  • Sweet potato300 g
  • Baby spinach200 g
  • Lemons2
  • Raspberries100 g
  • Red pepper flakesA little
  • Parsley10 g
  • Cucumber170 g
  • Mango100 g
  • Bell pepper1

Dairy and eggs

  • Eggs12
  • Cheddar cheese60 g
  • Greek yogurt plain nonfat1.3 kg
  • Cottage cheese150 g
  • Mozzarella cheese75 g
  • Goat cheese30 g
  • Semi-skimmed milk350 ml
  • Milk180 ml

Bakery

  • Wheat tortilla2 whole
  • Corn tortillas45 g

Pantry

  • Black beans450 g
  • Dried wide rice noodles90 g
  • Dark soy sauce1 tbsp
  • Soy sauce5 tbsp
  • Brown sugar2 tbsp
  • White rice350 g
  • Canned coconut milk75 ml
  • Canned kidney beans100 g
  • Walnuts30 g
  • Honey3 tbsp
  • Brown rice400 g
  • Dried thin rice vermicelli75 g
  • Dried flat rice noodles180 g
  • Tamarind paste2 tbsp
  • Dried red lentils100 g
  • Canned diced tomatoes200 g
  • Plain flour20 g
  • Panko breadcrumbs30 g
  • Vegetable broth150 ml
  • Rolled oats180 g
  • Baking powderA little
  • Wheat pasta90 g
  • Quinoa150 g
  • Canned chickpeas750 g
  • Cocoa powder1 tbsp
  • Dried green lentils90 g
  • Dijon mustard2 tsp
  • SugarA little
  • Sesame seedsA little
  • Peanut butter1 tbsp
  • Chickpea flour1 tbsp
  • Almonds10 g
  • Pumpkin seeds10 g
  • Canned tomato sauce150 g

Oils and spices

  • Olive oil8 tbsp
  • Vegetable oil7 tbsp
  • Rice vinegar2 tsp
  • Dried thymeA little
  • Ground cinnamon1 tsp
  • Curry powder3 tsp
  • Ground turmeric1 tsp
  • Ground cumin2 tsp
  • Balsamic vinegar2 tsp
  • SaltA little
  • Red wine vinegar2 tsp
  • Black pepperA little
  • Sesame oilA little
  • Ground corianderA little
  • Chili powder2 tsp

Frozen

  • Bananas3

Other

  • Salsa8 tbsp
  • Firm tofu950 g
  • Extra firm tofu150 g
  • Ground allspiceA little
  • Bean sprouts120 g
  • Scallions55 g
  • Roasted peanuts40 g
  • Coconut1 tbsp
  • Tofu120 g
  • Maple syrup1 tbsp
  • Vanilla extractA little
  • Tahini4 tbsp
  • Bulgur wheat75 g
  • Passionfruit1

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
2,400 calories, other kinds
All sample meal plans

Meal plans for clients

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