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3100 Calorie Vegan Meal Plan

Vegan7 days1 adult≈ 3,099 kcal/day

The ISE Nutrition 3100 Calorie Vegan Meal Plan covers seven days for one adult and averages approximately 3,099 kcal per day. Each day includes five meals with ingredient quantities, preparation steps and estimated nutrition. The grocery list totals the ingredients used in all 35 meals; CSV download and browser printing are available without an account or payment.

Ingredient quantities updated 3 November 2026 · Page guidance updated 3 November 2026
Image is a serving suggestion. Use the ingredient weights listed in the menu.

Lentil & vegetable pot — serving suggestion; follow the listed ingredients
Before you begin

Plant-only menus use legumes, tofu, grains, nuts and vegetables. These examples do not establish adequate vitamin B12, iodine, vitamin D or other micronutrient intake; discuss your individual needs with a qualified professional.

Contains: peanut, soy, tree nuts, wheat. The list reflects selected ingredients, not all possible product-label allergens or cross-contact.

Daily nutrition totals

Estimated energy from the ingredient weights below, including oil. A target is an organising label; the daily totals show what the menu actually contains.

Daily estimated energy and difference from target
DayEstimated kcalFrom target
Monday3,099-1
Tuesday3,099-1
Wednesday3,101+1
Thursday3,099-1
Friday3,100+0
Saturday3,097-3
Sunday3,101+1

Weekly average: ≈ 3,099 kcal per day.

Meal plan questions

How many calories does the 3100 Calorie Vegan Meal Plan provide?

ISE Nutrition 3100 Calorie Vegan Meal Plan has a target of 3,100 kcal and a calculated seven-day mean of approximately 3,099 kcal per day. The daily table shows actual totals and differences from the target. Rounding, product labels and preparation can change the estimate.

Who are the portions and grocery quantities for?

ISE Nutrition 3100 Calorie Vegan Meal Plan lists one adult's portions for seven days, including five meals per day. Its grocery list sums those 35 meals. Optional multi-serving batch instructions count only the one serving scheduled in the menu; cooking the entire batch requires extra ingredients.

What does vegan mean in this menu?

Vegan ingredients exclude animal foods. The menu does not establish adequate vitamin B12, iodine or other micronutrient intake. Check the named products and discuss individual needs with a qualified professional.

Are ingredient quantities raw, cooked or measured by volume?

Every ingredient states its unit and weighing condition. Grains, pasta and lentils are dry; beans and chickpeas are cooked and drained; egg weights exclude the shell. Follow each listed state rather than substituting a cooked weight for a raw or dry weight.

Can I replace an ingredient or change a portion?

ISE Nutrition 3100 Calorie Vegan Meal Plan is a fixed example, not a live nutrition calculator. After changing an ingredient or portion, recalculate meal and day totals, update grocery quantities, and check dietary restrictions and allergens. Equal weights are not equal-calorie or nutritionally equivalent substitutions.

Can I download or print the grocery list for free?

The ISE Nutrition 3100 Calorie Vegan Meal Plan page provides a CSV grocery download, a browser checklist and a Print the full menu button without payment or registration. Checklist selections stay in the current browser when storage is available; they do not sync between devices.

Is this menu a personalised or professionally reviewed diet?

ISE Nutrition 3100 Calorie Vegan Meal Plan does not calculate your personal calorie needs or assess medical suitability. No qualified professional nutrition review is documented for the ISE Nutrition catalogue. Ingredient calculations are estimates, not a certification of nutritional completeness.

Seven-day menu

All amounts are for one adult. Weigh or measure ingredients in the stated units and condition, before cooking unless stated otherwise. Water, salt and optional herbs are not included in the nutrition estimate. Egg quantities are edible raw weight, not a whole-egg count: beat eggs, weigh the amount needed and cook until firm. Use the remainder promptly in another cooked dish. Any listed sides are included in the calories and shopping list. Small snacks may be eaten with another meal on the same day without changing their amounts.

This higher-energy example contains substantial meals. If helpful, divide a listed meal into two servings eaten on the same day; the total ingredient amounts, daily nutrition and shopping list stay the same. This target is not a recommendation for your own energy needs.

Monday

Day 1 · 5 meals

≈ 3,099 kcal
Breakfast

Peanut butter & banana oats

≈ 775 kcal

Rolled oats — 89 g (dry); Banana, peeled — 161 g (raw); Smooth peanut butter, unsweetened — 40 g (ready to eat); Blueberries — 97 g (raw).

Protein 23.1 g · Fat 27.2 g · Carbs 119.9 g · Fibre 17.5 g

How to make it · about 15 min
  1. Cook the oats in water according to the packet.
  2. Stir through peanut butter and top with sliced banana and berries.
Morning snack

Apple & walnuts

≈ 232 kcal

Apple, cored, skin on — 144 g (raw); Walnut kernels — 24 g (ready to eat).

Protein 4 g · Fat 15.9 g · Carbs 23.2 g · Fibre 5.1 g

How to make it · about 5 min
  1. Core and slice the apple and serve with the walnuts.
Lunch

Chickpea & tofu white rice bowl

≈ 929 kcal

Chickpeas, boiled without salt — 115 g (cooked and drained); Tomato — 201 g (raw); Cucumber, skin on — 166 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 5 g (ready to eat); Nasoya High Protein Super Firm Tofu — vacuum pack — 125 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 92 g (dry).

Protein 39.6 g · Fat 32 g · Carbs 122.3 g · Fibre 16.3 g

How to make it · about 30 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Use the listed cooked, drained weight of beans or chickpeas. Warm them through before adding them to the bowl; do not use the same weight of dry pulses.
  3. Wash and chop the measured tomato or cucumber and add to the bowl just before serving.
  4. Pat dry the measured Nasoya High Protein Super Firm vacuum-pack tofu, cut into cubes and heat in a non-stick pan. Use only the oil already listed. This calculation uses the recorded 91 g label; other tofu varieties require recalculation.
  5. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.
Afternoon snack

Apple & almonds

≈ 232 kcal

Apple, cored, skin on — 167 g (raw); Almonds — 25 g (ready to eat).

Protein 5.7 g · Fat 12.8 g · Carbs 28.4 g · Fibre 7.1 g

How to make it · about 5 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
Dinner

Lentil & vegetable pot

≈ 931 kcal

Lentils — 100 g (dry); Brown rice, long grain — 90 g (dry); Carrot — 173 g (raw); Tomato — 250 g (raw); Olive oil — 15 g (ready to use).

Protein 35.2 g · Fat 19.9 g · Carbs 158.3 g · Fibre 21.8 g

How to make it · about 35 min
  1. Rinse the lentils. Soften diced carrot and tomato in the oil.
  2. Add lentils and enough water to simmer until tender, following the lentil packet. Cook the rice separately and serve together.

Day total: Protein 107.6 g · Fat 107.8 g · Carbs 452.1 g · Fibre 67.8 g

Tuesday

Day 2 · 5 meals

≈ 3,099 kcal
Breakfast

Quinoa, apple & walnut breakfast + toast

≈ 777 kcal

Quinoa — 100 g (dry); Apple, cored, skin on — 200 g (raw); Walnut kernels — 39 g (ready to eat); Wholewheat bread (vegan-labelled for vegan menus) — 20 g (ready to eat).

Protein 23 g · Fat 32.5 g · Carbs 105.7 g · Fibre 15.6 g

How to make it · about 25 min
  1. Rinse the quinoa and simmer in water according to the packet.
  2. Dice the apple and fold into the warm quinoa. Finish with chopped walnuts.
  3. Toast the measured bread and serve alongside. Choose vegan-labelled bread where required.
Morning snack

Apple & almonds

≈ 232 kcal

Apple, cored, skin on — 167 g (raw); Almonds — 25 g (ready to eat).

Protein 5.7 g · Fat 12.8 g · Carbs 28.4 g · Fibre 7.1 g

How to make it · about 5 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
Lunch

Lentil & tofu white rice bowl

≈ 927 kcal

Lentils — 80 g (dry); Tomato — 250 g (raw); Carrot — 141 g (raw); Olive oil — 15 g (ready to use); Nasoya High Protein Super Firm Tofu — vacuum pack — 75 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 83 g (dry).

Protein 40.6 g · Fat 23 g · Carbs 142 g · Fibre 18.2 g

How to make it · about 40 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Cook the listed dry lentils in a separate pan of water according to their packet. Drain as needed, then combine with the cooked rice.
  3. Cut the measured carrot into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
  4. Wash and chop the measured tomato or cucumber and add to the bowl just before serving.
  5. Pat dry the measured Nasoya High Protein Super Firm vacuum-pack tofu, cut into cubes and heat in a non-stick pan. Use only the oil already listed. This calculation uses the recorded 91 g label; other tofu varieties require recalculation.
  6. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.
Afternoon snack

Banana & peanut butter

≈ 232 kcal

Banana, peeled — 120 g (raw); Smooth peanut butter, unsweetened — 21 g (ready to eat).

Protein 6 g · Fat 11.2 g · Carbs 32 g · Fibre 4.2 g

How to make it · about 5 min
  1. Weigh the peeled banana and serve with unsweetened peanut butter.
Dinner

Chickpea & tofu white rice bowl

≈ 931 kcal

Chickpeas, boiled without salt — 235 g (cooked and drained); Tomato — 201 g (raw); Cucumber, skin on — 166 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 5 g (ready to eat); Nasoya High Protein Super Firm Tofu — vacuum pack — 75 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 58 g (dry).

Protein 40.1 g · Fat 31.1 g · Carbs 126.9 g · Fibre 23.8 g

How to make it · about 30 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Use the listed cooked, drained weight of beans or chickpeas. Warm them through before adding them to the bowl; do not use the same weight of dry pulses.
  3. Wash and chop the measured tomato or cucumber and add to the bowl just before serving.
  4. Pat dry the measured Nasoya High Protein Super Firm vacuum-pack tofu, cut into cubes and heat in a non-stick pan. Use only the oil already listed. This calculation uses the recorded 91 g label; other tofu varieties require recalculation.
  5. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.

Day total: Protein 115.4 g · Fat 110.6 g · Carbs 435 g · Fibre 68.9 g

Wednesday

Day 3 · 5 meals

≈ 3,101 kcal
Breakfast

Banana & peanut butter toast + walnuts

≈ 777 kcal

Wholewheat bread (vegan-labelled for vegan menus) — 119 g (ready to eat); Smooth peanut butter, unsweetened — 39 g (ready to eat); Banana, peeled — 200 g (raw); Walnut kernels — 10 g (ready to eat).

Protein 27.1 g · Fat 31.4 g · Carbs 106.5 g · Fibre 15 g

How to make it · about 10 min
  1. Toast the bread.
  2. Spread with unsweetened peanut butter and top with sliced banana.
  3. Serve the measured walnuts alongside the meal; do not add extra oil.
Morning snack

Banana & peanut butter

≈ 232 kcal

Banana, peeled — 120 g (raw); Smooth peanut butter, unsweetened — 21 g (ready to eat).

Protein 6 g · Fat 11.2 g · Carbs 32 g · Fibre 4.2 g

How to make it · about 5 min
  1. Weigh the peeled banana and serve with unsweetened peanut butter.
Lunch

Tofu white rice bowl

≈ 921 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 278 g (as packaged; pat dry, no pressing); Broccoli — 250 g (raw); Olive oil — 15 g (ready to use); White rice, long-grain, enriched — 84 g (dry).

Protein 55.8 g · Fat 37.9 g · Carbs 89.9 g · Fibre 13.7 g

How to make it · about 40 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Cut the measured broccoli into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
  3. Pat dry the measured Nasoya High Protein Super Firm vacuum-pack tofu, cut into cubes and heat in a non-stick pan. Use only the oil already listed. This calculation uses the recorded 91 g label; other tofu varieties require recalculation.
  4. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.
Afternoon snack

Carrot sticks & crushed chickpeas

≈ 233 kcal

Carrot — 121 g (raw); Chickpeas, boiled without salt — 90 g (cooked and drained); Olive oil — 4 g (ready to use).

Protein 9.1 g · Fat 6.6 g · Carbs 36.3 g · Fibre 10.2 g

How to make it · about 10 min
  1. Drain and crush the cooked chickpeas with the oil and a little water.
  2. Cut the carrots into sticks and serve with the chickpea dip.
Dinner

Chickpea white rice bowl

≈ 938 kcal

Chickpeas, boiled without salt — 195 g (cooked and drained); Sweet potato, edible portion — 240 g (raw); Spinach — 135 g (raw); Olive oil — 15 g (ready to use); White rice, long-grain, enriched — 68 g (dry).

Protein 29.8 g · Fat 21.1 g · Carbs 160.9 g · Fibre 25.9 g

How to make it · about 40 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Use the listed cooked, drained weight of beans or chickpeas. Warm them through before adding them to the bowl; do not use the same weight of dry pulses.
  3. Cut the measured sweet potato, edible portion into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
  4. Wilt the listed leafy greens in a non-stick pan with a splash of water for a few minutes. Any oil used must come from the amount already listed, not an extra pour.
  5. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.

Day total: Protein 127.8 g · Fat 108.2 g · Carbs 425.6 g · Fibre 69 g

Thursday

Day 4 · 5 meals

≈ 3,099 kcal
Breakfast

Tofu & spinach breakfast skillet + toast

≈ 770 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 201 g (as packaged; pat dry, no pressing); Spinach — 122 g (raw); Tomato — 75 g (raw); Potato, skin on — 197 g (raw); Olive oil — 10 g (ready to use); Wholewheat bread (vegan-labelled for vegan menus) — 80 g (ready to eat).

Protein 49 g · Fat 29.1 g · Carbs 80.4 g · Fibre 16.9 g

How to make it · about 30 min
  1. Dice and simmer the potatoes until tender.
  2. Heat the oil and cook the tomato and crumbled tofu until hot throughout. Fold in the potatoes and spinach and cook until wilted.
  3. Toast the measured bread and serve alongside. Choose vegan-labelled bread where required.
  4. Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.
Morning snack

Carrot sticks & crushed chickpeas

≈ 233 kcal

Carrot — 121 g (raw); Chickpeas, boiled without salt — 90 g (cooked and drained); Olive oil — 4 g (ready to use).

Protein 9.1 g · Fat 6.6 g · Carbs 36.3 g · Fibre 10.2 g

How to make it · about 10 min
  1. Drain and crush the cooked chickpeas with the oil and a little water.
  2. Cut the carrots into sticks and serve with the chickpea dip.
Lunch

White bean white rice bowl

≈ 923 kcal

White beans, boiled without salt — 200 g (cooked and drained); Potato, skin on — 240 g (raw); Courgette / zucchini, skin on — 188 g (raw); Olive oil — 15 g (ready to use); White rice, long-grain, enriched — 81 g (dry).

Protein 32.4 g · Fat 17.1 g · Carbs 162.8 g · Fibre 20.6 g

How to make it · about 40 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Use the listed cooked, drained weight of beans or chickpeas. Warm them through before adding them to the bowl; do not use the same weight of dry pulses.
  3. Cut the measured potato, skin on, courgette / zucchini, skin on into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
  4. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.
Afternoon snack

Apple & walnuts

≈ 238 kcal

Apple, cored, skin on — 144 g (raw); Walnut kernels — 25 g (ready to eat).

Protein 4.2 g · Fat 16.5 g · Carbs 23.3 g · Fibre 5.1 g

How to make it · about 5 min
  1. Core and slice the apple and serve with the walnuts.
Dinner

Lentil & tofu white rice bowl

≈ 935 kcal

Lentils — 50 g (dry); Tomato — 250 g (raw); Carrot — 141 g (raw); Olive oil — 15 g (ready to use); Nasoya High Protein Super Firm Tofu — vacuum pack — 75 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 114 g (dry).

Protein 35.5 g · Fat 22.9 g · Carbs 147.7 g · Fibre 15.4 g

How to make it · about 40 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Cook the listed dry lentils in a separate pan of water according to their packet. Drain as needed, then combine with the cooked rice.
  3. Cut the measured carrot into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
  4. Wash and chop the measured tomato or cucumber and add to the bowl just before serving.
  5. Pat dry the measured Nasoya High Protein Super Firm vacuum-pack tofu, cut into cubes and heat in a non-stick pan. Use only the oil already listed. This calculation uses the recorded 91 g label; other tofu varieties require recalculation.
  6. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.

Day total: Protein 130.2 g · Fat 92.2 g · Carbs 450.5 g · Fibre 68.2 g

Friday

Day 5 · 5 meals

≈ 3,100 kcal
Breakfast

Quinoa, apple & walnut breakfast + toast

≈ 777 kcal

Quinoa — 100 g (dry); Apple, cored, skin on — 200 g (raw); Walnut kernels — 39 g (ready to eat); Wholewheat bread (vegan-labelled for vegan menus) — 20 g (ready to eat).

Protein 23 g · Fat 32.5 g · Carbs 105.7 g · Fibre 15.6 g

How to make it · about 25 min
  1. Rinse the quinoa and simmer in water according to the packet.
  2. Dice the apple and fold into the warm quinoa. Finish with chopped walnuts.
  3. Toast the measured bread and serve alongside. Choose vegan-labelled bread where required.
Morning snack

Apple & walnuts

≈ 232 kcal

Apple, cored, skin on — 144 g (raw); Walnut kernels — 24 g (ready to eat).

Protein 4 g · Fat 15.9 g · Carbs 23.2 g · Fibre 5.1 g

How to make it · about 5 min
  1. Core and slice the apple and serve with the walnuts.
Lunch

Chickpea & tofu white rice bowl

≈ 928 kcal

Chickpeas, boiled without salt — 195 g (cooked and drained); Sweet potato, edible portion — 240 g (raw); Spinach — 135 g (raw); Olive oil — 15 g (ready to use); Nasoya High Protein Super Firm Tofu — vacuum pack — 75 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 36 g (dry).

Protein 39 g · Fat 26.7 g · Carbs 137 g · Fibre 27.1 g

How to make it · about 40 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Use the listed cooked, drained weight of beans or chickpeas. Warm them through before adding them to the bowl; do not use the same weight of dry pulses.
  3. Cut the measured sweet potato, edible portion into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
  4. Wilt the listed leafy greens in a non-stick pan with a splash of water for a few minutes. Any oil used must come from the amount already listed, not an extra pour.
  5. Pat dry the measured Nasoya High Protein Super Firm vacuum-pack tofu, cut into cubes and heat in a non-stick pan. Use only the oil already listed. This calculation uses the recorded 91 g label; other tofu varieties require recalculation.
  6. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.
Afternoon snack

Apple & almonds

≈ 232 kcal

Apple, cored, skin on — 167 g (raw); Almonds — 25 g (ready to eat).

Protein 5.7 g · Fat 12.8 g · Carbs 28.4 g · Fibre 7.1 g

How to make it · about 5 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
Dinner

Tofu white rice bowl

≈ 931 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 291 g (as packaged; pat dry, no pressing); Red bell pepper, deseeded — 250 g (raw); Olive oil — 15 g (ready to use); White rice, long-grain, enriched — 87 g (dry).

Protein 53.4 g · Fat 38.7 g · Carbs 91 g · Fibre 12.8 g

How to make it · about 40 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Cut the measured red bell pepper, deseeded into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
  3. Pat dry the measured Nasoya High Protein Super Firm vacuum-pack tofu, cut into cubes and heat in a non-stick pan. Use only the oil already listed. This calculation uses the recorded 91 g label; other tofu varieties require recalculation.
  4. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.

Day total: Protein 125.1 g · Fat 126.6 g · Carbs 385.3 g · Fibre 67.7 g

Saturday

Day 6 · 5 meals

≈ 3,097 kcal
Breakfast

Peanut butter & banana oats

≈ 775 kcal

Rolled oats — 89 g (dry); Banana, peeled — 161 g (raw); Smooth peanut butter, unsweetened — 40 g (ready to eat); Blueberries — 97 g (raw).

Protein 23.1 g · Fat 27.2 g · Carbs 119.9 g · Fibre 17.5 g

How to make it · about 15 min
  1. Cook the oats in water according to the packet.
  2. Stir through peanut butter and top with sliced banana and berries.
Morning snack

Apple & almonds

≈ 232 kcal

Apple, cored, skin on — 167 g (raw); Almonds — 25 g (ready to eat).

Protein 5.7 g · Fat 12.8 g · Carbs 28.4 g · Fibre 7.1 g

How to make it · about 5 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
Lunch

Lentil & vegetable pot

≈ 931 kcal

Lentils — 100 g (dry); Brown rice, long grain — 90 g (dry); Carrot — 173 g (raw); Tomato — 250 g (raw); Olive oil — 15 g (ready to use).

Protein 35.2 g · Fat 19.9 g · Carbs 158.3 g · Fibre 21.8 g

How to make it · about 35 min
  1. Rinse the lentils. Soften diced carrot and tomato in the oil.
  2. Add lentils and enough water to simmer until tender, following the lentil packet. Cook the rice separately and serve together.
Afternoon snack

Banana & peanut butter

≈ 232 kcal

Banana, peeled — 120 g (raw); Smooth peanut butter, unsweetened — 21 g (ready to eat).

Protein 6 g · Fat 11.2 g · Carbs 32 g · Fibre 4.2 g

How to make it · about 5 min
  1. Weigh the peeled banana and serve with unsweetened peanut butter.
Dinner

Tofu & broccoli rice bowl

≈ 927 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 278 g (as packaged; pat dry, no pressing); Brown rice, long grain — 85 g (dry); Broccoli — 250 g (raw); Olive oil — 15 g (ready to use).

Protein 56.2 g · Fat 40 g · Carbs 87.5 g · Fibre 15.7 g

How to make it · about 30 min
  1. Cook the dry rice according to the packet.
  2. Drain and cube the tofu. Pan-fry in the measured oil, turning until hot throughout. Steam the broccoli and serve over rice.
  3. Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.

Day total: Protein 126.2 g · Fat 111.1 g · Carbs 426.1 g · Fibre 66.3 g

Sunday

Day 7 · 5 meals

≈ 3,101 kcal
Breakfast

Tofu & spinach breakfast skillet + toast

≈ 770 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 201 g (as packaged; pat dry, no pressing); Spinach — 122 g (raw); Tomato — 75 g (raw); Potato, skin on — 197 g (raw); Olive oil — 10 g (ready to use); Wholewheat bread (vegan-labelled for vegan menus) — 80 g (ready to eat).

Protein 49 g · Fat 29.1 g · Carbs 80.4 g · Fibre 16.9 g

How to make it · about 30 min
  1. Dice and simmer the potatoes until tender.
  2. Heat the oil and cook the tomato and crumbled tofu until hot throughout. Fold in the potatoes and spinach and cook until wilted.
  3. Toast the measured bread and serve alongside. Choose vegan-labelled bread where required.
  4. Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.
Morning snack

Banana & peanut butter

≈ 238 kcal

Banana, peeled — 120 g (raw); Smooth peanut butter, unsweetened — 22 g (ready to eat).

Protein 6.2 g · Fat 11.7 g · Carbs 32.3 g · Fibre 4.2 g

How to make it · about 5 min
  1. Weigh the peeled banana and serve with unsweetened peanut butter.
Lunch

Tofu white rice bowl

≈ 927 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 291 g (as packaged; pat dry, no pressing); Red bell pepper, deseeded — 250 g (raw); Olive oil — 15 g (ready to use); White rice, long-grain, enriched — 86 g (dry).

Protein 53.4 g · Fat 38.7 g · Carbs 90.2 g · Fibre 12.8 g

How to make it · about 40 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Cut the measured red bell pepper, deseeded into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
  3. Pat dry the measured Nasoya High Protein Super Firm vacuum-pack tofu, cut into cubes and heat in a non-stick pan. Use only the oil already listed. This calculation uses the recorded 91 g label; other tofu varieties require recalculation.
  4. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.
Afternoon snack

Carrot sticks & crushed chickpeas

≈ 233 kcal

Carrot — 121 g (raw); Chickpeas, boiled without salt — 90 g (cooked and drained); Olive oil — 4 g (ready to use).

Protein 9.1 g · Fat 6.6 g · Carbs 36.3 g · Fibre 10.2 g

How to make it · about 10 min
  1. Drain and crush the cooked chickpeas with the oil and a little water.
  2. Cut the carrots into sticks and serve with the chickpea dip.
Dinner

White bean white rice bowl

≈ 933 kcal

White beans, boiled without salt — 250 g (cooked and drained); Potato, skin on — 300 g (raw); Courgette / zucchini, skin on — 188 g (raw); Olive oil — 15 g (ready to use); White rice, long-grain, enriched — 52 g (dry).

Protein 36.5 g · Fat 17.1 g · Carbs 162.7 g · Fibre 24.6 g

How to make it · about 40 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Use the listed cooked, drained weight of beans or chickpeas. Warm them through before adding them to the bowl; do not use the same weight of dry pulses.
  3. Cut the measured potato, skin on, courgette / zucchini, skin on into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
  4. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.

Day total: Protein 154.2 g · Fat 103.2 g · Carbs 401.9 g · Fibre 68.7 g

Seven-day grocery list

Summed directly from all 35 meals, for one adult. These are edible weights or beverage volumes in the units shown: allow extra for peels, cores, shells or bones. Beans and chickpeas are shown cooked and drained; buy ready-cooked, or use your dry-bean packet's yield. Salt, herbs and water are separate.

Vegetables & fruit

Grains & starches

Legumes & plant proteins

Nuts, oils & pantry

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Preparation and storage

  1. Check what you already have.

    Compare the shopping list with your fridge and pantry. Check labels against the eating style and your own restrictions.

  2. Prepare the next few meals.

    Cook a grain or legume batch for the next few days, keeping dry and cooked weights distinct. Do not store the entire cooked week in the fridge.

  3. Keep food safe.

    Refrigerate perishables promptly at 4°C / 40°F or below. Use refrigerated cooked leftovers within 3–4 days, or freeze portions for later. Follow product labels and safe cooking temperatures.

  4. Portion before you cook.

    Weigh or measure each ingredient in its stated unit and condition, including oil. Separate raw meat and fish from ready-to-eat foods; wash hands, utensils and surfaces.

Ingredient swaps and recalculation

Changing ingredients changes nutrition. These are culinary alternatives, not equal-calorie substitutions.

  • Swap tofu for cooked beans if soy is unsuitable; recalculate portions and protein.
  • Swap quinoa for rice, using the dry weight and nutrition of the new ingredient.
  • Use plain frozen vegetables in place of fresh where practical; check sauce-free ingredients and cooking instructions.
  • Nut and seed substitutions require an allergy check and a new calculation.

How this menu was calculated.

Selected US products

Use these exact varieties and recorded label formulations. Unlisted micronutrients remain unknown. Product labels are rounded and can change; a different label requires recalculation. The Monterey reference uses the manufacturer's June 2022 sheet and its current 10 µg vitamin D claim per 85 g serving.

References: USDA FoodData Central, SR Legacy (April 2018), plus the selected US manufacturer nutrition labels listed above. USDA foods use their per-100 g reference. The three selected US products use the manufacturer value per stated serving × listed quantity ÷ serving quantity, with mL and g kept distinct. Ingredient quantities use whole grams or millilitres as shown, each meal's energy to whole kcal and macros to 0.1 g; day totals sum the displayed meal values. Net carbohydrate subtracts fibre from total carbohydrate.

Nutrition is estimated from the ingredient quantities shown. This example does not assess your personal requirements or establish complete micronutrient adequacy. Product brands, cooking losses and optional additions may alter nutrition. Calories may differ from the 4/9/4 macro formula because database energy factors and fibre vary.

View ingredient records and calculation method · USDA safe cooking temperatures · USDA leftover storage guidance

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