Sample week · 7 days

3,000 calorie vegetarian meal plan

Seven days of meals at 3,000 calories and 150 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
3,000
Protein a day
150 g
Meals a day
3 and a snack
Recipes
24

Monday

3,033 kcal146 g protein

Tuesday

2,956 kcal150 g protein

Wednesday

2,983 kcal148 g protein

Thursday

2,966 kcal149 g protein

Friday

2,937 kcal150 g protein

Saturday

2,965 kcal150 g protein

Sunday

3,013 kcal152 g protein

Grocery list for the week

Produce

  • Avocados2
  • Cayenne pepperA little
  • Green onion1
  • Onions3
  • Carrot210 g
  • Limes2
  • Garlic powderA little
  • Garlic6 cloves
  • Lemon1
  • Cucumber200 g
  • Celery45 g
  • Sweet potato150 g
  • Red bell peppers2
  • Baby spinach200 g
  • Red pepper flakesA little
  • Cilantro20 g
  • Cherry tomatoes150 g
  • Basil leaves15 g
  • Bell pepper1
  • Broccoli florets120 g
  • GingerA little
  • Strawberries40 g
  • Pineapple75 g
  • Mint leavesA little

Dairy and eggs

  • Eggs13
  • Semi-skimmed milk800 ml
  • Mozzarella cheese120 g
  • Cheddar cheese100 g
  • Goat cheese45 g
  • Greek yogurt plain nonfat200 g
  • Cottage cheese low fat150 g

Bakery

  • Wheat tortilla3 whole
  • Corn tortillas50 g
  • Wheat bread3 slices

Pantry

  • Black beans450 g
  • White rice750 g
  • Canned coconut milk240 ml
  • Canned kidney beans200 g
  • Plain flour60 g
  • Panko breadcrumbs90 g
  • Vegetable broth450 ml
  • Soy sauce7 tbsp
  • Rolled oats170 g
  • Honey3 tsp
  • Baking powderA little
  • Dried flat rice noodles230 g
  • Tamarind paste3 tbsp
  • Brown sugar2 tbsp
  • Cannellini beans85 g
  • Quinoa75 g
  • Canned chickpeas350 g
  • Sugar1 tsp
  • Sesame seeds1 tsp
  • Wheat pasta140 g
  • Dried thin rice vermicelli120 g
  • Dried green lentils140 g
  • Walnuts25 g
  • Dijon mustard2 tsp
  • Dried wide rice noodles140 g
  • Dark soy sauce2 tbsp
  • Brown rice350 g
  • Dried red lentils150 g
  • Canned diced tomatoes300 g
  • Almonds10 g
  • Pumpkin seeds10 g
  • Canned black beans230 g

Oils and spices

  • Ground turmeric2 tsp
  • Olive oil9 tbsp
  • Dried thyme1 tsp
  • Vegetable oil13 tbsp
  • Curry powder2 tbsp
  • Ground cinnamonA little
  • Ground gingerA little
  • SaltA little
  • Sesame oil1 tsp
  • Chili powder1 tsp
  • Ground cumin1 tsp
  • Balsamic vinegar2 tsp
  • Red wine vinegar2 tsp
  • Black pepperA little
  • Rice vinegar2 tsp

Frozen

  • Bananas4
  • Cherries150 g

Other

  • Tofu240 g
  • Salsa170 g
  • Extra firm tofu150 g
  • Ground allspice1 tsp
  • Firm tofu1.5 kg
  • Whey protein powder25 g
  • Bean sprouts160 g
  • Scallions95 g
  • Roasted peanuts50 g
  • Tempeh160 g
  • Edamame240 g
  • Silken tofu65 g
  • Tahini2 tbsp
  • Vanilla protein powder20 g
  • Vanilla extractA little
  • Maple syrup2 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

Vegetarian, at other calorie levels
3,000 calories, other kinds
All sample meal plans

Meal plans for clients

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