Sample week · 7 days

2,600 calorie dairy-free meal plan

Seven days of meals at 2,600 calories and 130 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,600
Protein a day
130 g
Meals a day
3 and a snack
Recipes
27

Monday

2,591 kcal126 g protein

Tuesday

2,554 kcal129 g protein

Wednesday

2,630 kcal133 g protein

Thursday

2,594 kcal127 g protein

Friday

2,495 kcal135 g protein

Saturday

2,551 kcal130 g protein

Sunday

2,654 kcal129 g protein

Grocery list for the week

Produce

  • Avocado1
  • Onion300 g
  • Carrot220 g
  • Garlic powderA little
  • Cayenne pepperA little
  • Limes2
  • Lemon1
  • Garlic6 cloves
  • Cucumbers2
  • Potatoes300 g
  • Red bell pepper350 g
  • Baby spinach300 g
  • Sweet potato150 g
  • Cilantro15 g
  • Parsley20 g
  • Banana60 g
  • Green onions2
  • Green bell pepper50 g
  • Bell pepper1
  • Zucchini1
  • Red pepper flakesA little
  • Apples3
  • Celery1 stalk

Meat and fish

  • Chicken thighs bone-in skin-on400 g
  • Salmon fillet230 g
  • Ground lamb150 g
  • Ground turkey150 g
  • Canadian bacon60 g
  • Chicken thigh boneless skinless140 g

Dairy and eggs

  • Eggs11

Bakery

  • Wheat tortilla2 whole
  • Corn tortillas50 g

Pantry

  • Black beans300 g
  • Plain flour20 g
  • Panko breadcrumbs30 g
  • Vegetable broth950 ml
  • Soy sauce6 tbsp
  • White rice700 g
  • Basmati rice150 g
  • Canned coconut milk250 ml
  • Canned kidney beans300 g
  • Canned chickpeas1 kg
  • Quinoa150 g
  • Chicken broth300 ml
  • Short-grain white rice190 g
  • Sesame seeds1 tsp
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Brown sugar2 tsp
  • Pine nuts10 g
  • Cocoa powder2 tsp
  • Jasmine rice230 g
  • Canned black beans100 g
  • Dates3
  • Almond butter2 tsp
  • Dried thin rice vermicelli120 g
  • Couscous120 g
  • SugarA little
  • Peanut butter6 tbsp
  • Miso paste2 tbsp
  • Canned diced tomatoes300 g
  • Brown rice230 g
  • Dried green lentils75 g
  • Dijon mustard2 tsp

Oils and spices

  • Ground turmeric1 tsp
  • Olive oil7 tbsp
  • Vegetable oil6 tbsp
  • Curry powder1 tbsp
  • Dried thyme1 tsp
  • Ground gingerA little
  • Ground cinnamon1 tsp
  • Salt2 tsp
  • Smoked paprika1 tsp
  • Black pepperA little
  • Ground cumin1 tsp
  • CinnamonA little
  • Sesame oil3 tsp
  • PaprikaA little
  • Sea saltA little
  • Chili powderA little
  • Rice vinegar2 tsp

Frozen

  • Peas60 g
  • Corn kernels75 g

Other

  • Tofu240 g
  • Salsa110 g
  • Firm tofu800 g
  • Ground allspice3 tsp
  • Tahini2 tbsp
  • Tempeh140 g
  • NoriA little
  • Bean sprouts100 g
  • Scallions80 g
  • Roasted peanuts20 g
  • Unsweetened soymilk250 ml
  • Soy protein powder25 g
  • Extra firm tofu150 g
  • 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
2,600 calories, other kinds
All sample meal plans

Meal plans for clients

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