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3500 Calorie Vegan Meal Plan

Vegan7 days1 adult≈ 3,500 kcal/day

The ISE Nutrition 3500 Calorie Vegan Meal Plan covers seven days for one adult and averages approximately 3,500 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.

Warm chickpea & sweet potato salad — 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
Monday3,500+0
Tuesday3,501+1
Wednesday3,500+0
Thursday3,500+0
Friday3,501+1
Saturday3,500+0
Sunday3,500+0

Weekly average: ≈ 3,500 kcal per day.

Meal plan questions

How many calories does the 3500 Calorie Vegan Meal Plan provide?

ISE Nutrition 3500 Calorie Vegan Meal Plan has a target of 3,500 kcal and a calculated seven-day mean of approximately 3,500 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 3500 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 3500 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 3500 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 3500 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

≈ 3,500 kcal
Breakfast

Banana & peanut butter toast + walnuts

≈ 877 kcal

Wholewheat bread (vegan-labelled for vegan menus) — 120 g (ready to eat); Smooth peanut butter, unsweetened — 39 g (ready to eat); Banana, peeled — 200 g (raw); Walnut kernels — 25 g (ready to eat).

Protein 29.5 g · Fat 41.2 g · Carbs 109 g · Fibre 16 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

Apple & walnuts

≈ 261 kcal

Apple, cored, skin on — 163 g (raw); Walnut kernels — 27 g (ready to eat).

Protein 4.5 g · Fat 17.9 g · Carbs 26.2 g · Fibre 5.7 g

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

Tofu, quinoa & roasted peppers + walnuts

≈ 1049 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 300 g (as packaged; pat dry, no pressing); Quinoa — 97 g (dry); Red bell pepper, deseeded — 250 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 10 g (ready to eat).

Protein 63.8 g · Fat 51.2 g · Carbs 85.3 g · Fibre 19.3 g

How to make it · about 30 min
  1. Rinse and cook the quinoa according to the packet.
  2. Cube the tofu and slice the pepper; toss with oil and roast at 200°C / 390°F until the pepper is tender and tofu hot throughout.
  3. Serve the measured walnuts alongside the meal; do not add extra oil.
  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.
Afternoon snack

Banana & peanut butter

≈ 262 kcal

Banana, peeled — 133 g (raw); Smooth peanut butter, unsweetened — 24 g (ready to eat).

Protein 6.8 g · Fat 12.8 g · Carbs 35.7 g · Fibre 4.7 g

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

Chickpea white rice bowl

≈ 1051 kcal

Chickpeas, boiled without salt — 200 g (cooked and drained); Tomato — 227 g (raw); Cucumber, skin on — 114 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 15 g (ready to eat); White rice, long-grain, enriched — 119 g (dry).

Protein 31.2 g · Fat 31.3 g · Carbs 165 g · Fibre 21 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. 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 135.8 g · Fat 154.4 g · Carbs 421.2 g · Fibre 66.7 g

Tuesday

Day 2 · 5 meals

≈ 3,501 kcal
Breakfast

Peanut butter & banana oats + toast

≈ 875 kcal

Rolled oats — 99 g (dry); Banana, peeled — 200 g (raw); Smooth peanut butter, unsweetened — 35 g (ready to eat); Blueberries — 109 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 20 g (ready to eat).

Protein 26.3 g · Fat 26.2 g · Carbs 144.8 g · Fibre 20.8 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.
  3. Toast the measured bread and serve alongside. Choose vegan-labelled bread where required.
Morning snack

Banana & peanut butter

≈ 262 kcal

Banana, peeled — 133 g (raw); Smooth peanut butter, unsweetened — 24 g (ready to eat).

Protein 6.8 g · Fat 12.8 g · Carbs 35.7 g · Fibre 4.7 g

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

White bean & tofu white rice bowl

≈ 1047 kcal

White beans, boiled without salt — 120 g (cooked and drained); Potato, skin on — 150 g (raw); Courgette / zucchini, skin on — 135 g (raw); Olive oil — 15 g (ready to use); Nasoya High Protein Super Firm Tofu — vacuum pack — 125 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 118 g (dry).

Protein 44 g · Fat 26.4 g · Carbs 157.7 g · Fibre 16.3 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. 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

Carrot sticks & crushed chickpeas

≈ 262 kcal

Carrot — 136 g (raw); Chickpeas, boiled without salt — 99 g (cooked and drained); Olive oil — 5 g (ready to use).

Protein 10 g · Fat 7.9 g · Carbs 40.2 g · Fibre 11.3 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 & tofu white rice bowl

≈ 1055 kcal

Chickpeas, boiled without salt — 65 g (cooked and drained); Sweet potato, edible portion — 75 g (raw); Spinach — 135 g (raw); Olive oil — 15 g (ready to use); Nasoya High Protein Super Firm Tofu — vacuum pack — 200 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 119 g (dry).

Protein 50.1 g · Fat 33.4 g · Carbs 137.3 g · Fibre 16.1 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.

Day total: Protein 137.2 g · Fat 106.7 g · Carbs 515.7 g · Fibre 69.2 g

Wednesday

Day 3 · 5 meals

≈ 3,500 kcal
Breakfast

Tofu & spinach breakfast skillet + toast

≈ 870 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 200 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) — 120 g (ready to eat).

Protein 53.8 g · Fat 30.4 g · Carbs 97.5 g · Fibre 19.3 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

≈ 262 kcal

Carrot — 136 g (raw); Chickpeas, boiled without salt — 99 g (cooked and drained); Olive oil — 5 g (ready to use).

Protein 10 g · Fat 7.9 g · Carbs 40.2 g · Fibre 11.3 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

Lentil & tofu white rice bowl

≈ 1045 kcal

Lentils — 25 g (dry); Carrot — 195 g (raw); Tomato — 250 g (raw); Olive oil — 15 g (ready to use); Nasoya High Protein Super Firm Tofu — vacuum pack — 175 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 123 g (dry).

Protein 45.9 g · Fat 30.5 g · Carbs 146.4 g · Fibre 16.6 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. 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

Apple & almonds

≈ 266 kcal

Apple, cored, skin on — 189 g (raw); Almonds — 29 g (ready to eat).

Protein 6.6 g · Fat 14.8 g · Carbs 32.3 g · Fibre 8.2 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

≈ 1057 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 300 g (as packaged; pat dry, no pressing); Red bell pepper, deseeded — 250 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 10 g (ready to eat); White rice, long-grain, enriched — 100 g (dry).

Protein 57.3 g · Fat 46 g · Carbs 103 g · Fibre 13.8 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 173.6 g · Fat 129.6 g · Carbs 419.4 g · Fibre 69.2 g

Thursday

Day 4 · 5 meals

≈ 3,500 kcal
Breakfast

Quinoa, apple & walnut breakfast + toast

≈ 875 kcal

Quinoa — 99 g (dry); Apple, cored, skin on — 200 g (raw); Walnut kernels — 39 g (ready to eat); Wholewheat bread (vegan-labelled for vegan menus) — 60 g (ready to eat).

Protein 27.8 g · Fat 33.9 g · Carbs 122.1 g · Fibre 17.9 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

≈ 260 kcal

Apple, cored, skin on — 189 g (raw); Almonds — 28 g (ready to eat).

Protein 6.4 g · Fat 14.3 g · Carbs 32.1 g · Fibre 8 g

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

Tofu & broccoli rice bowl + quinoa

≈ 1046 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 300 g (as packaged; pat dry, no pressing); Brown rice, long grain — 94 g (dry); Broccoli — 250 g (raw); Olive oil — 15 g (ready to use); Quinoa — 15 g (dry).

Protein 62.4 g · Fat 42.9 g · Carbs 104.5 g · Fibre 17.5 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. For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
  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.
Afternoon snack

Apple & walnuts

≈ 268 kcal

Apple, cored, skin on — 163 g (raw); Walnut kernels — 28 g (ready to eat).

Protein 4.7 g · Fat 18.5 g · Carbs 26.3 g · Fibre 5.8 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

≈ 1051 kcal

Lentils — 65 g (dry); Tomato — 250 g (raw); Carrot — 159 g (raw); Olive oil — 15 g (ready to use); Nasoya High Protein Super Firm Tofu — vacuum pack — 150 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 100 g (dry).

Protein 49.9 g · Fat 28.8 g · Carbs 149.4 g · Fibre 19 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 151.2 g · Fat 138.4 g · Carbs 434.4 g · Fibre 68.2 g

Friday

Day 5 · 5 meals

≈ 3,501 kcal
Breakfast

Peanut butter & banana oats + toast

≈ 875 kcal

Rolled oats — 99 g (dry); Banana, peeled — 200 g (raw); Smooth peanut butter, unsweetened — 35 g (ready to eat); Blueberries — 109 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 20 g (ready to eat).

Protein 26.3 g · Fat 26.2 g · Carbs 144.8 g · Fibre 20.8 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.
  3. Toast the measured bread and serve alongside. Choose vegan-labelled bread where required.
Morning snack

Apple & walnuts

≈ 261 kcal

Apple, cored, skin on — 163 g (raw); Walnut kernels — 27 g (ready to eat).

Protein 4.5 g · Fat 17.9 g · Carbs 26.2 g · Fibre 5.7 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

≈ 1057 kcal

Chickpeas, boiled without salt — 125 g (cooked and drained); Sweet potato, edible portion — 150 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 — 124 g (dry).

Protein 37.7 g · Fat 25.4 g · Carbs 170.1 g · Fibre 20.2 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. 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

Banana & peanut butter

≈ 262 kcal

Banana, peeled — 133 g (raw); Smooth peanut butter, unsweetened — 24 g (ready to eat).

Protein 6.8 g · Fat 12.8 g · Carbs 35.7 g · Fibre 4.7 g

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

Lentil & tofu white rice bowl

≈ 1046 kcal

Lentils — 50 g (dry); Carrot — 195 g (raw); Tomato — 250 g (raw); Olive oil — 15 g (ready to use); Nasoya High Protein Super Firm Tofu — vacuum pack — 125 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 119 g (dry).

Protein 44 g · Fat 26.9 g · Carbs 158 g · Fibre 18.1 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. 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 119.3 g · Fat 109.2 g · Carbs 534.8 g · Fibre 69.5 g

Saturday

Day 6 · 5 meals

≈ 3,500 kcal
Breakfast

Tofu & spinach breakfast skillet + toast

≈ 870 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 200 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) — 120 g (ready to eat).

Protein 53.8 g · Fat 30.4 g · Carbs 97.5 g · Fibre 19.3 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

≈ 268 kcal

Banana, peeled — 133 g (raw); Smooth peanut butter, unsweetened — 25 g (ready to eat).

Protein 7 g · Fat 13.3 g · Carbs 35.9 g · Fibre 4.7 g

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

Lentil & tofu white rice bowl

≈ 1054 kcal

Lentils — 35 g (dry); Tomato — 250 g (raw); Carrot — 159 g (raw); Olive oil — 15 g (ready to use); Nasoya High Protein Super Firm Tofu — vacuum pack — 175 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 120 g (dry).

Protein 47.8 g · Fat 30.5 g · Carbs 146.9 g · Fibre 16.6 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. 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

Carrot sticks & crushed chickpeas

≈ 262 kcal

Carrot — 136 g (raw); Chickpeas, boiled without salt — 99 g (cooked and drained); Olive oil — 5 g (ready to use).

Protein 10 g · Fat 7.9 g · Carbs 40.2 g · Fibre 11.3 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

Tofu & broccoli rice bowl + quinoa

≈ 1046 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 300 g (as packaged; pat dry, no pressing); Brown rice, long grain — 94 g (dry); Broccoli — 250 g (raw); Olive oil — 15 g (ready to use); Quinoa — 15 g (dry).

Protein 62.4 g · Fat 42.9 g · Carbs 104.5 g · Fibre 17.5 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. For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
  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.

Day total: Protein 181 g · Fat 125 g · Carbs 425 g · Fibre 69.4 g

Sunday

Day 7 · 5 meals

≈ 3,500 kcal
Breakfast

Quinoa, apple & walnut breakfast + toast

≈ 875 kcal

Quinoa — 99 g (dry); Apple, cored, skin on — 200 g (raw); Walnut kernels — 39 g (ready to eat); Wholewheat bread (vegan-labelled for vegan menus) — 60 g (ready to eat).

Protein 27.8 g · Fat 33.9 g · Carbs 122.1 g · Fibre 17.9 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

Carrot sticks & crushed chickpeas

≈ 262 kcal

Carrot — 136 g (raw); Chickpeas, boiled without salt — 99 g (cooked and drained); Olive oil — 5 g (ready to use).

Protein 10 g · Fat 7.9 g · Carbs 40.2 g · Fibre 11.3 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

Chickpea & tofu white rice bowl

≈ 1049 kcal

Chickpeas, boiled without salt — 90 g (cooked and drained); Tomato — 227 g (raw); Cucumber, skin on — 114 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 15 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 — 119 g (dry).

Protein 40.7 g · Fat 38.1 g · Carbs 137.6 g · Fibre 15.4 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

≈ 260 kcal

Apple, cored, skin on — 189 g (raw); Almonds — 28 g (ready to eat).

Protein 6.4 g · Fat 14.3 g · Carbs 32.1 g · Fibre 8 g

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

White bean & tofu white rice bowl

≈ 1054 kcal

White beans, boiled without salt — 120 g (cooked and drained); Potato, skin on — 150 g (raw); Courgette / zucchini, skin on — 135 g (raw); Olive oil — 15 g (ready to use); Nasoya High Protein Super Firm Tofu — vacuum pack — 125 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 120 g (dry).

Protein 44.2 g · Fat 26.4 g · Carbs 159.3 g · Fibre 16.4 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. 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. 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 129.1 g · Fat 120.6 g · Carbs 491.3 g · Fibre 69 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

Download shopping list

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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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Other eating styles at 3,500 calories

Compare menus at the same calorie target. Ingredients, restrictions and estimated daily totals differ.

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