Sample week · 7 days

2,800 calorie vegetarian 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
25

Monday

2,707 kcal145 g protein

Tuesday

2,706 kcal138 g protein

Wednesday

2,682 kcal142 g protein

Thursday

2,718 kcal144 g protein

Friday

2,791 kcal140 g protein

Saturday

2,828 kcal136 g protein

Sunday

2,712 kcal140 g protein

Grocery list for the week

Produce

  • Avocado1
  • Cayenne pepperA little
  • Green onions40 g
  • Lime1
  • Sweet potato400 g
  • Red bell pepper450 g
  • Baby spinach240 g
  • Lemons2
  • Onion190 g
  • Carrot200 g
  • Red pepper flakesA little
  • Garlic6 cloves
  • Cauliflower florets200 g
  • GingerA little
  • Cucumber150 g
  • Celery35 g
  • Broccoli florets120 g
  • Pear1
  • Blueberries60 g
  • Raspberries60 g
  • Cilantro5 g
  • Apple1

Dairy and eggs

  • Eggs10
  • Butter10 g
  • Cheddar cheese55 g
  • Greek yogurt plain nonfat750 g
  • Semi-skimmed milk600 ml
  • Paneer cheese190 g
  • Pecorino cheese15 g

Bakery

  • Wheat tortilla5 whole
  • Wheat bread60 g
  • Corn tortillas45 g

Pantry

  • Black beans450 g
  • White rice400 g
  • Canned coconut milk150 ml
  • Canned kidney beans200 g
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Soy sauce5 tbsp
  • Brown sugar1 tbsp
  • Peanut butter1 tbsp
  • Cocoa powder1 tbsp
  • Canned vegetarian baked beans300 g
  • Quinoa350 g
  • Canned chickpeas500 g
  • Plain flour20 g
  • Panko breadcrumbs30 g
  • Vegetable broth400 ml
  • SugarA little
  • Sesame seeds1 tsp
  • Dried thin rice vermicelli120 g
  • Rolled oats90 g
  • Honey2 tsp
  • Tomato paste2 tbsp
  • Cannellini beans70 g
  • Brown rice120 g
  • Dried wide rice noodles140 g
  • Dark soy sauce2 tbsp
  • Walnuts2 tbsp
  • Coconut milk400 ml
  • Almonds30 g
  • Canned tomato sauce150 g
  • Pumpkin seeds10 g
  • Green lentils90 g
  • Canned crushed tomatoes200 g

Oils and spices

  • Ground turmeric2 tsp
  • Olive oil7 tbsp
  • Dried thymeA little
  • Vegetable oil8 tbsp
  • Black pepperA little
  • Curry powder1 tbsp
  • Sesame oil1 tsp
  • Ground cinnamon2 tsp
  • Garam masala2 tsp
  • SaltA little
  • Rice vinegar1 tbsp
  • Chili powder2 tsp
  • Ground cumin1 tsp
  • Paprika1 tsp

Frozen

  • Bananas3
  • Strawberries160 g
  • Frozen peas75 g
  • Cherries120 g

Other

  • Tofu240 g
  • Salsa8 tbsp
  • Extra firm tofu300 g
  • Ground allspice1 tsp
  • Firm tofu1.3 kg
  • Bean sprouts100 g
  • Scallions50 g
  • Roasted peanuts20 g
  • Unsweetened soymilk250 ml
  • Vanilla protein powder55 g
  • Tahini3 tbsp
  • Silken tofu100 g
  • Edamame220 g
  • Maple syrup3 tbsp
  • Dried rigatoni120 g
  • Vanilla extractA little

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
2,800 calories, other kinds
All sample meal plans

Meal plans for clients

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