The ISE Nutrition 3500 Calorie Vegan Meal Plan covers seven days for one adult and averages approximately 3,499 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 14 October 2026 · Page guidance updated 15 October 2026 Image is a serving suggestion. Use the ingredient weights listed in the menu.
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
Day
Estimated kcal
From target
Monday
3,497
-3
Tuesday
3,504
+4
Wednesday
3,497
-3
Thursday
3,499
-1
Friday
3,500
+0
Saturday
3,496
-4
Sunday
3,498
-2
Weekly average: ≈ 3,499 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 3,499 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
≈ 3,497 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
Toast the bread.
Spread with unsweetened peanut butter and top with sliced banana.
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
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
Rinse and cook the quinoa according to the packet.
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.
Serve the measured walnuts alongside the meal; do not add extra oil.
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
Weigh the peeled banana and serve with unsweetened peanut butter.
Dinner
Chickpea & quinoa rainbow bowl + walnuts
≈ 1048 kcal
Chickpeas, boiled without salt — 250 g (cooked and drained); Quinoa — 95 g (dry); Tomato — 227 g (raw); Cucumber, skin on — 114 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 15 g (ready to eat).
Protein 40.6 g · Fat 37.6 g · Carbs 144.5 g · Fibre 29.9 g
How to make it · about 25 min
Rinse and cook the dry quinoa according to the packet.
Drain the cooked chickpeas. Dice the vegetables, then combine everything with the measured oil.
Serve the measured walnuts alongside the meal; do not add extra oil.
Day total: Protein 145.2 g · Fat 160.7 g · Carbs 400.7 g · Fibre 75.6 g
Tuesday
Day 2 · 5 meals
≈ 3,504 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
Cook the oats in water according to the packet.
Stir through peanut butter and top with sliced banana and berries.
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
Weigh the peeled banana and serve with unsweetened peanut butter.
Lunch
White beans & rosemary-style potatoes + quinoa
≈ 1053 kcal
White beans, boiled without salt — 241 g (cooked and drained); Potato, skin on — 300 g (raw); Courgette / zucchini, skin on — 135 g (raw); Olive oil — 15 g (ready to use); Quinoa — 90 g (dry).
Protein 43.9 g · Fat 22 g · Carbs 175 g · Fibre 29.1 g
How to make it · about 40 min
Cut the potatoes and courgette into chunks, toss with oil and roast at 200°C / 390°F until tender.
Warm the drained beans and fold through the vegetables. Add optional dried herbs to taste.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
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
Drain and crush the cooked chickpeas with the oil and a little water.
Cut the carrots into sticks and serve with the chickpea dip.
Dinner
Warm chickpea & sweet potato salad + quinoa
≈ 1052 kcal
Chickpeas, boiled without salt — 250 g (cooked and drained); Sweet potato, edible portion — 300 g (raw); Spinach — 135 g (raw); Olive oil — 15 g (ready to use); Quinoa — 60 g (dry).
Protein 39.2 g · Fat 25.8 g · Carbs 172.2 g · Fibre 35.2 g
How to make it · about 35 min
Dice the sweet potato and roast with the oil at 200°C / 390°F until tender.
Add the drained chickpeas to heat through. Serve over spinach, allowing it to wilt.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Day total: Protein 126.2 g · Fat 94.7 g · Carbs 567.9 g · Fibre 101.1 g
Wednesday
Day 3 · 5 meals
≈ 3,497 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
Dice and simmer the potatoes until tender.
Heat the oil and cook the tomato and crumbled tofu until hot throughout. Fold in the potatoes and spinach and cook until wilted.
Toast the measured bread and serve alongside. Choose vegan-labelled bread where required.
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
Drain and crush the cooked chickpeas with the oil and a little water.
Cut the carrots into sticks and serve with the chickpea dip.
Lunch
Lentil & vegetable pot + quinoa
≈ 1050 kcal
Lentils — 100 g (dry); Brown rice, long grain — 100 g (dry); Carrot — 195 g (raw); Tomato — 250 g (raw); Olive oil — 15 g (ready to use); Quinoa — 20 g (dry).
Protein 39 g · Fat 21.4 g · Carbs 180.8 g · Fibre 24.2 g
How to make it · about 35 min
Rinse the lentils. Soften diced carrot and tomato in the oil.
Add lentils and enough water to simmer until tender, following the lentil packet. Cook the rice separately and serve together.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
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
Core the apple, weigh the edible portion and slice. Serve with the almonds.
Dinner
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
Rinse and cook the quinoa according to the packet.
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.
Serve the measured walnuts alongside the meal; do not add extra oil.
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 173.2 g · Fat 125.7 g · Carbs 436.1 g · Fibre 82.3 g
Thursday
Day 4 · 5 meals
≈ 3,499 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
Rinse the quinoa and simmer in water according to the packet.
Dice the apple and fold into the warm quinoa. Finish with chopped walnuts.
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
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
Cook the dry rice according to the packet.
Drain and cube the tofu. Pan-fry in the measured oil, turning until hot throughout. Steam the broccoli and serve over rice.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
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
Core and slice the apple and serve with the walnuts.
Dinner
Lentil & tomato pasta + quinoa
≈ 1050 kcal
Lentils — 98 g (dry); Wholewheat pasta — 100 g (dry); Tomato — 250 g (raw); Carrot — 159 g (raw); Olive oil — 15 g (ready to use); Quinoa — 30 g (dry).
Protein 45.9 g · Fat 21.7 g · Carbs 179.7 g · Fibre 29.2 g
How to make it · about 35 min
Rinse the lentils and simmer in water until tender, following the packet. Cook the pasta separately.
Soften the carrot and tomato in the oil. Fold in the cooked lentils and drained pasta; simmer together briefly.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Day total: Protein 147.2 g · Fat 131.3 g · Carbs 464.7 g · Fibre 78.4 g
Friday
Day 5 · 5 meals
≈ 3,500 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
Cook the oats in water according to the packet.
Stir through peanut butter and top with sliced banana and berries.
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
Core and slice the apple and serve with the walnuts.
Lunch
Warm chickpea & sweet potato salad + quinoa
≈ 1052 kcal
Chickpeas, boiled without salt — 250 g (cooked and drained); Sweet potato, edible portion — 300 g (raw); Spinach — 135 g (raw); Olive oil — 15 g (ready to use); Quinoa — 60 g (dry).
Protein 39.2 g · Fat 25.8 g · Carbs 172.2 g · Fibre 35.2 g
How to make it · about 35 min
Dice the sweet potato and roast with the oil at 200°C / 390°F until tender.
Add the drained chickpeas to heat through. Serve over spinach, allowing it to wilt.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
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
Weigh the peeled banana and serve with unsweetened peanut butter.
Dinner
Lentil & vegetable pot + quinoa
≈ 1050 kcal
Lentils — 100 g (dry); Brown rice, long grain — 100 g (dry); Carrot — 195 g (raw); Tomato — 250 g (raw); Olive oil — 15 g (ready to use); Quinoa — 20 g (dry).
Protein 39 g · Fat 21.4 g · Carbs 180.8 g · Fibre 24.2 g
How to make it · about 35 min
Rinse the lentils. Soften diced carrot and tomato in the oil.
Add lentils and enough water to simmer until tender, following the lentil packet. Cook the rice separately and serve together.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Day total: Protein 115.8 g · Fat 104.1 g · Carbs 559.7 g · Fibre 90.6 g
Saturday
Day 6 · 5 meals
≈ 3,496 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
Dice and simmer the potatoes until tender.
Heat the oil and cook the tomato and crumbled tofu until hot throughout. Fold in the potatoes and spinach and cook until wilted.
Toast the measured bread and serve alongside. Choose vegan-labelled bread where required.
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
Weigh the peeled banana and serve with unsweetened peanut butter.
Lunch
Lentil & tomato pasta + quinoa
≈ 1050 kcal
Lentils — 98 g (dry); Wholewheat pasta — 100 g (dry); Tomato — 250 g (raw); Carrot — 159 g (raw); Olive oil — 15 g (ready to use); Quinoa — 30 g (dry).
Protein 45.9 g · Fat 21.7 g · Carbs 179.7 g · Fibre 29.2 g
How to make it · about 35 min
Rinse the lentils and simmer in water until tender, following the packet. Cook the pasta separately.
Soften the carrot and tomato in the oil. Fold in the cooked lentils and drained pasta; simmer together briefly.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
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
Drain and crush the cooked chickpeas with the oil and a little water.
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
Cook the dry rice according to the packet.
Drain and cube the tofu. Pan-fry in the measured oil, turning until hot throughout. Steam the broccoli and serve over rice.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
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 179.1 g · Fat 116.2 g · Carbs 457.8 g · Fibre 82 g
Sunday
Day 7 · 5 meals
≈ 3,498 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
Rinse the quinoa and simmer in water according to the packet.
Dice the apple and fold into the warm quinoa. Finish with chopped walnuts.
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
Drain and crush the cooked chickpeas with the oil and a little water.
Cut the carrots into sticks and serve with the chickpea dip.
Lunch
Chickpea & quinoa rainbow bowl + walnuts
≈ 1048 kcal
Chickpeas, boiled without salt — 250 g (cooked and drained); Quinoa — 95 g (dry); Tomato — 227 g (raw); Cucumber, skin on — 114 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 15 g (ready to eat).
Protein 40.6 g · Fat 37.6 g · Carbs 144.5 g · Fibre 29.9 g
How to make it · about 25 min
Rinse and cook the dry quinoa according to the packet.
Drain the cooked chickpeas. Dice the vegetables, then combine everything with the measured oil.
Serve the measured walnuts alongside the meal; do not add extra oil.
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
Core the apple, weigh the edible portion and slice. Serve with the almonds.
Dinner
White beans & rosemary-style potatoes + quinoa
≈ 1053 kcal
White beans, boiled without salt — 241 g (cooked and drained); Potato, skin on — 300 g (raw); Courgette / zucchini, skin on — 135 g (raw); Olive oil — 15 g (ready to use); Quinoa — 90 g (dry).
Protein 43.9 g · Fat 22 g · Carbs 175 g · Fibre 29.1 g
How to make it · about 40 min
Cut the potatoes and courgette into chunks, toss with oil and roast at 200°C / 390°F until tender.
Warm the drained beans and fold through the vegetables. Add optional dried herbs to taste.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Day total: Protein 128.7 g · Fat 115.7 g · Carbs 513.9 g · Fibre 96.2 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.
Ticks are saved in this browser when local storage is available.
Preparation and storage
Check what you already have.
Compare the shopping list with your fridge and pantry. Check labels against the eating style and your own restrictions.
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.
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.
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.
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.
