Sample week · 7 days

2,800 calorie dairy-free meal plan

Seven days of meals at 2,800 calories and 140 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,800
Protein a day
140 g
Meals a day
3 and a snack
Recipes
27

Monday

2,812 kcal141 g protein

Tuesday

2,826 kcal137 g protein

Wednesday

2,855 kcal142 g protein

Thursday

2,718 kcal140 g protein

Friday

2,748 kcal139 g protein

Saturday

2,718 kcal144 g protein

Sunday

2,761 kcal141 g protein

Grocery list for the week

Produce

  • Avocado1
  • Cayenne pepperA little
  • Green onions2
  • Garlic powderA little
  • Limes2
  • Cilantro30 g
  • Onion500 g
  • Garlic10 cloves
  • Baby spinach400 g
  • Lemons2
  • Carrot130 g
  • Cucumber170 g
  • Bell pepper1
  • Potatoes300 g
  • Red bell pepper230 g
  • Parsley10 g
  • Celery55 g
  • Green bell pepper50 g
  • Sweet potato400 g
  • Banana45 g
  • Blueberries30 g
  • Raspberries30 g
  • Ginger15 g

Meat and fish

  • Chicken thighs bone-in skin-on400 g
  • Salmon fillet230 g
  • Ground turkey150 g
  • Ground lamb230 g
  • Canadian bacon60 g
  • Chicken breast150 g
  • Chicken thigh boneless skinless140 g

Dairy and eggs

  • Eggs4

Bakery

  • Wheat tortilla1 whole
  • Corn tortillas50 g

Pantry

  • Black beans180 g
  • White rice600 g
  • Canned coconut milk700 ml
  • Canned kidney beans300 g
  • Basmati rice400 g
  • Soy sauce2 tbsp
  • Short-grain white rice190 g
  • Sesame seedsA little
  • Canned chickpeas1.3 kg
  • Quinoa350 g
  • Canned black beans100 g
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Brown sugar2 tsp
  • Chicken broth1.3 l
  • Pine nuts15 g
  • Cannellini beans70 g
  • Plain flour30 g
  • Panko breadcrumbs45 g
  • Vegetable broth700 ml
  • Cocoa powder1 tsp
  • Coconut milk200 ml
  • Almonds1 tbsp
  • Peanut butter2 tbsp
  • Canned diced tomatoes300 g
  • Brown rice230 g
  • Dried green lentils75 g
  • Dijon mustard2 tsp
  • Jasmine rice100 g
  • Fish sauce1 tsp
  • Red lentils140 g
  • Mustard seedsA little

Oils and spices

  • Ground turmericA little
  • Olive oil7 tbsp
  • Dried thyme1 tsp
  • Vegetable oil7 tbsp
  • Ground gingerA little
  • Ground cinnamon2 tsp
  • Salt2 tsp
  • Chili powder1 tsp
  • Ground cumin1 tsp
  • Curry powder2 tbsp
  • PaprikaA little
  • Smoked paprika1 tsp
  • Black pepperA little
  • CinnamonA little
  • Rice vinegar2 tsp
  • TurmericA little
  • Sesame oilA little

Frozen

  • Corn kernels75 g

Other

  • Tofu220 g
  • Salsa80 g
  • Extra firm tofu150 g
  • Ground allspice3 tsp
  • NoriA little
  • Firm tofu700 g
  • Tahini3 tbsp
  • Tempeh140 g
  • Bean sprouts40 g
  • Scallions3
  • Roasted peanuts20 g
  • Edamame220 g
  • Silken tofu50 g
  • Unsweetened soymilk190 ml
  • Soy protein powder20 g
  • Maple syrup1 tbsp
  • Cornstarch2 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
2,800 calories, other kinds
All sample meal plans

Meal plans for clients

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