Sample week · 7 days

2,600 calorie vegetarian 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
26

Monday

2,570 kcal133 g protein

Tuesday

2,596 kcal127 g protein

Wednesday

2,609 kcal134 g protein

Thursday

2,573 kcal131 g protein

Friday

2,603 kcal131 g protein

Saturday

2,531 kcal132 g protein

Sunday

2,642 kcal127 g protein

Grocery list for the week

Produce

  • Avocado1
  • Onions2
  • Carrot180 g
  • Lime1
  • Pear1
  • Cayenne pepperA little
  • Green onions2
  • Sweet potato150 g
  • Red bell peppers2
  • Baby spinach130 g
  • Lemon1
  • Banana450 g
  • Broccoli florets190 g
  • Garlic7 cloves
  • Strawberries40 g
  • GingerA little
  • Cilantro10 g
  • Snap peas75 g
  • Red pepper flakesA little
  • Cucumber200 g
  • Bell pepper1
  • Cherry tomatoes100 g
  • Basil leaves10 g
  • Celery45 g
  • Apples2

Dairy and eggs

  • Eggs11
  • Greek yogurt plain nonfat700 g
  • Cheddar cheese60 g
  • Semi-skimmed milk250 ml
  • Milk400 ml
  • Pecorino cheese75 g
  • Mozzarella cheese75 g
  • Ricotta cheese60 g

Bakery

  • Wheat tortilla2 whole
  • Corn tortillas2

Pantry

  • Black beans350 g
  • Plain flour20 g
  • Panko breadcrumbs30 g
  • Vegetable broth400 ml
  • Soy sauce6 tbsp
  • White rice550 g
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Brown sugar2 tbsp
  • Walnuts2 tbsp
  • Canned coconut milk150 ml
  • Canned kidney beans200 g
  • Quinoa75 g
  • Canned chickpeas350 g
  • Cocoa powder2 tbsp
  • Brown rice300 g
  • Dried wide rice noodles230 g
  • Dark soy sauce3 tbsp
  • Dried thin rice vermicelli120 g
  • Honey1 tbsp
  • Rolled oats190 g
  • Almonds10 g
  • Pumpkin seeds10 g
  • Dried red lentils100 g
  • Canned diced tomatoes200 g
  • Peanut butter5 tbsp
  • SugarA little
  • Sesame seedsA little
  • Green lentils90 g
  • Canned crushed tomatoes350 g
  • Tomato paste2 tsp
  • Wheat pasta90 g
  • Cannellini beans85 g
  • Dried spaghetti150 g

Oils and spices

  • Ground turmeric1 tsp
  • Olive oil6 tbsp
  • Vegetable oil10 tbsp
  • Curry powder1 tbsp
  • Dried thymeA little
  • CinnamonA little
  • Rice vinegar1 tbsp
  • Ground cuminA little
  • Ground cinnamon1 tsp
  • Sesame oilA little
  • Balsamic vinegar2 tsp
  • SaltA little
  • Smoked paprikaA little
  • Black pepper1 tsp

Frozen

  • Frozen peas75 g

Other

  • Tofu120 g
  • Salsa6 tbsp
  • Firm tofu900 g
  • Bean sprouts100 g
  • Scallions50 g
  • Roasted peanuts20 g
  • Maple syrup1 tbsp
  • Extra firm tofu300 g
  • Ground allspice1 tsp
  • Tahini2 tbsp
  • Unsweetened soymilk250 ml
  • Soy protein powder25 g
  • Figs2
  • Tempeh180 g
  • Peanuts2 tsp
  • Dried rigatoni120 g
  • Whey protein powder25 g
  • Edamame85 g
  • Silken tofu65 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

Vegetarian, at other calorie levels
2,600 calories, other kinds
All sample meal plans

Meal plans for clients

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