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2200 Calorie Vegetarian Meal Plan

Vegetarian7 days1 adult≈ 2,198 kcal/day

The ISE Nutrition 2200 Calorie Vegetarian Meal Plan covers seven days for one adult and averages approximately 2,198 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 3 November 2026
Image is a serving suggestion. Use the ingredient weights listed in the menu.

Tofu & broccoli rice bowl
Before you begin

Lacto-ovo vegetarian examples contain eggs and dairy, with no meat or fish. Check cheese labels if you avoid animal rennet.

Contains: egg, milk, 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
Monday2,201+1
Tuesday2,197-3
Wednesday2,199-1
Thursday2,196-4
Friday2,195-5
Saturday2,200+0
Sunday2,198-2

Weekly average: ≈ 2,198 kcal per day.

Meal plan questions

How many calories does the 2200 Calorie Vegetarian Meal Plan provide?

ISE Nutrition 2200 Calorie Vegetarian Meal Plan has a target of 2,200 kcal and a calculated seven-day mean of approximately 2,198 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 2200 Calorie Vegetarian 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 vegetarian mean in this menu?

This lacto-ovo vegetarian menu can contain eggs and dairy but excludes meat and fish. Check cheese labels if you avoid animal rennet.

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 2200 Calorie Vegetarian 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 2200 Calorie Vegetarian 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 2200 Calorie Vegetarian 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.

Monday

Day 1 · 5 meals

≈ 2,201 kcal
Breakfast

Spinach eggs on toast

≈ 552 kcal

Whole egg, without shell — 137 g (raw); Spinach — 82 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 89 g (ready to eat); Tomato — 137 g (raw); Olive oil — 10 g (ready to use).

Protein 31.8 g · Fat 26.7 g · Carbs 47.3 g · Fibre 8.8 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 548 g (raw); Spinach — 328 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 356 g (ready to eat); Tomato — 548 g (raw); Olive oil — 40 g (ready to use).

Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 4 equal portions by weight; distribute solid ingredients evenly. Portion drinks separately by volume. Eat one portion for this meal. The calories and weekly grocery list count one portion only: buying and cooking the full optional batch requires extra ingredients. Refrigerate or freeze the other portions promptly; do not automatically substitute them for a different planned meal. Batch quantities use the stated ingredient units, not a predicted cooked yield.

  1. Wilt the spinach in the measured oil. Add beaten eggs and cook until the eggs are firm.
  2. Toast the bread and serve with the eggs and sliced tomato.
  3. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Morning snack

Apple & walnuts

≈ 164 kcal

Apple, cored, skin on — 102 g (raw); Walnut kernels — 17 g (ready to eat).

Protein 2.8 g · Fat 11.3 g · Carbs 16.4 g · Fibre 3.6 g

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

Chickpea, feta & tomato bowl

≈ 660 kcal

Chickpeas, boiled without salt — 200 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Tomato — 193 g (raw); Cucumber, skin on — 155 g (raw); Olive oil — 13 g (ready to use).

Protein 28.9 g · Fat 31.6 g · Carbs 70.3 g · Fibre 18.3 g

How to make it · about 15 min
  1. Drain the cooked chickpeas and chop the vegetables.
  2. Toss with the oil and crumble the feta over the top.
Afternoon snack

Carrot sticks & crushed chickpeas

≈ 165 kcal

Carrot — 86 g (raw); Chickpeas, boiled without salt — 63 g (cooked and drained); Olive oil — 3 g (ready to use).

Protein 6.4 g · Fat 4.8 g · Carbs 25.5 g · Fibre 7.2 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

Potato, spinach & egg skillet

≈ 660 kcal

Whole egg, without shell — 183 g (raw); Potato, skin on — 300 g (raw); Spinach — 150 g (raw); Olive oil — 15 g (ready to use).

Protein 33.5 g · Fat 33.3 g · Carbs 59.3 g · Fibre 9.6 g

How to make it · about 30 min

Optional batch: 4 equal servings

Whole egg, without shell — 732 g (raw); Potato, skin on — 1200 g (raw); Spinach — 600 g (raw); Olive oil — 60 g (ready to use).

Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 4 equal portions by weight; distribute solid ingredients evenly. Portion drinks separately by volume. Eat one portion for this meal. The calories and weekly grocery list count one portion only: buying and cooking the full optional batch requires extra ingredients. Refrigerate or freeze the other portions promptly; do not automatically substitute them for a different planned meal. Batch quantities use the stated ingredient units, not a predicted cooked yield.

  1. Dice the potatoes and simmer until nearly tender, then drain.
  2. Heat the oil in a pan, add the potatoes and spinach, then pour in beaten eggs. Cook until the eggs are firm throughout.
  3. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.

Day total: Protein 103.4 g · Fat 107.7 g · Carbs 218.8 g · Fibre 47.5 g

Tuesday

Day 2 · 5 meals

≈ 2,197 kcal
Breakfast

Tomato & feta eggs

≈ 550 kcal

Whole egg, without shell — 178 g (raw); Feta cheese (vegetarian rennet where needed) — 54 g (ready to eat); Tomato — 250 g (raw); Spinach — 82 g (raw); Olive oil — 10 g (ready to use).

Protein 34.6 g · Fat 39.4 g · Carbs 16.1 g · Fibre 4.8 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 712 g (raw); Feta cheese (vegetarian rennet where needed) — 216 g (ready to eat); Tomato — 1000 g (raw); Spinach — 328 g (raw); Olive oil — 40 g (ready to use).

Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 4 equal portions by weight; distribute solid ingredients evenly. Portion drinks separately by volume. Eat one portion for this meal. The calories and weekly grocery list count one portion only: buying and cooking the full optional batch requires extra ingredients. Refrigerate or freeze the other portions promptly; do not automatically substitute them for a different planned meal. Batch quantities use the stated ingredient units, not a predicted cooked yield.

  1. Soften the chopped tomato and spinach in the oil.
  2. Add the beaten eggs and crumble in the feta. Cook until the eggs are firm.
  3. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Morning snack

Carrot sticks & crushed chickpeas

≈ 165 kcal

Carrot — 86 g (raw); Chickpeas, boiled without salt — 63 g (cooked and drained); Olive oil — 3 g (ready to use).

Protein 6.4 g · Fat 4.8 g · Carbs 25.5 g · Fibre 7.2 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

Tofu & broccoli rice bowl

≈ 658 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 189 g (as packaged; pat dry, no pressing); Brown rice, long grain — 57 g (dry); Broccoli — 189 g (raw); Olive oil — 13 g (ready to use).

Protein 38.7 g · Fat 30.1 g · Carbs 60.1 g · Fibre 11.1 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.
Afternoon snack

Greek yoghurt & berries

≈ 165 kcal

Plain Greek yoghurt, 0% fat — 185 g (ready to eat); Blueberries — 98 g (raw).

Protein 19.6 g · Fat 1 g · Carbs 20.9 g · Fibre 2.4 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
Dinner

Quinoa, pepper & feta salad

≈ 659 kcal

Quinoa — 85 g (dry); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Red bell pepper, deseeded — 186 g (raw); Cucumber, skin on — 160 g (raw); Olive oil — 13 g (ready to use).

Protein 23.4 g · Fat 31.8 g · Carbs 73.9 g · Fibre 10.7 g

How to make it · about 25 min
  1. Rinse and cook the quinoa; cool slightly.
  2. Dice the pepper and cucumber and combine with quinoa, feta and oil.

Day total: Protein 122.7 g · Fat 107.1 g · Carbs 196.5 g · Fibre 36.2 g

Wednesday

Day 3 · 5 meals

≈ 2,199 kcal
Breakfast

Banana & peanut butter toast

≈ 550 kcal

Wholewheat bread (vegan-labelled for vegan menus) — 100 g (ready to eat); Smooth peanut butter, unsweetened — 31 g (ready to eat); Banana, peeled — 126 g (raw).

Protein 20.7 g · Fat 19.8 g · Carbs 78.3 g · Fibre 10.8 g

How to make it · about 10 min
  1. Toast the bread.
  2. Spread with unsweetened peanut butter and top with sliced banana.
Morning snack

Greek yoghurt & berries

≈ 165 kcal

Plain Greek yoghurt, 0% fat — 185 g (ready to eat); Blueberries — 98 g (raw).

Protein 19.6 g · Fat 1 g · Carbs 20.9 g · Fibre 2.4 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
Lunch

Warm chickpea & sweet potato salad

≈ 659 kcal

Chickpeas, boiled without salt — 185 g (cooked and drained); Sweet potato, edible portion — 232 g (raw); Spinach — 104 g (raw); Olive oil — 15 g (ready to use).

Protein 23 g · Fat 20.3 g · Carbs 101.1 g · Fibre 23.3 g

How to make it · about 35 min
  1. Dice the sweet potato and roast with the oil at 200°C / 390°F until tender.
  2. Add the drained chickpeas to heat through. Serve over spinach, allowing it to wilt.
Afternoon snack

Apple & almonds

≈ 166 kcal

Apple, cored, skin on — 119 g (raw); Almonds — 18 g (ready to eat).

Protein 4.1 g · Fat 9.2 g · Carbs 20.3 g · Fibre 5.1 g

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

Lentil & tomato pasta

≈ 659 kcal

Lentils — 56 g (dry); Wholewheat pasta — 69 g (dry); Tomato — 250 g (raw); Carrot — 100 g (raw); Olive oil — 15 g (ready to use).

Protein 26.5 g · Fat 18.4 g · Carbs 105.5 g · Fibre 18.1 g

How to make it · about 35 min
  1. Rinse the lentils and simmer in water until tender, following the packet. Cook the pasta separately.
  2. Soften the carrot and tomato in the oil. Fold in the cooked lentils and drained pasta; simmer together briefly.

Day total: Protein 93.9 g · Fat 68.7 g · Carbs 326.1 g · Fibre 59.7 g

Thursday

Day 4 · 5 meals

≈ 2,196 kcal
Breakfast

Berry overnight oats

≈ 549 kcal

Rolled oats — 69 g (dry); Plain Greek yoghurt, 0% fat — 205 g (ready to eat); Blueberries — 109 g (raw); Walnut kernels — 16 g (ready to eat).

Protein 33.3 g · Fat 16.1 g · Carbs 72.1 g · Fibre 10.7 g

How to make it · about 10 min
  1. Mix the oats and yoghurt, adding water to loosen if needed. Cover and refrigerate overnight.
  2. Top with the berries and chopped walnuts before serving.
Morning snack

Apple & almonds

≈ 166 kcal

Apple, cored, skin on — 119 g (raw); Almonds — 18 g (ready to eat).

Protein 4.1 g · Fat 9.2 g · Carbs 20.3 g · Fibre 5.1 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

≈ 658 kcal

Lentils — 80 g (dry); Brown rice, long grain — 49 g (dry); Carrot — 123 g (raw); Tomato — 221 g (raw); Olive oil — 12 g (ready to use).

Protein 26.5 g · Fat 15.2 g · Carbs 108.4 g · Fibre 16.4 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

≈ 164 kcal

Banana, peeled — 84 g (raw); Smooth peanut butter, unsweetened — 15 g (ready to eat).

Protein 4.2 g · Fat 8 g · Carbs 22.5 g · Fibre 2.9 g

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

Warm chickpea & sweet potato salad

≈ 659 kcal

Chickpeas, boiled without salt — 185 g (cooked and drained); Sweet potato, edible portion — 232 g (raw); Spinach — 104 g (raw); Olive oil — 15 g (ready to use).

Protein 23 g · Fat 20.3 g · Carbs 101.1 g · Fibre 23.3 g

How to make it · about 35 min
  1. Dice the sweet potato and roast with the oil at 200°C / 390°F until tender.
  2. Add the drained chickpeas to heat through. Serve over spinach, allowing it to wilt.

Day total: Protein 91.1 g · Fat 68.8 g · Carbs 324.4 g · Fibre 58.4 g

Friday

Day 5 · 5 meals

≈ 2,195 kcal
Breakfast

Banana & walnut porridge

≈ 550 kcal

Rolled oats — 66 g (dry); Milk, 2% fat — 145 g (ready to use); Banana, peeled — 123 g (raw); Walnut kernels — 18 g (ready to eat).

Protein 17.6 g · Fat 19.3 g · Carbs 82.2 g · Fibre 11.1 g

How to make it · about 15 min
  1. Cook the oats with milk and a little water according to the packet.
  2. Slice the banana and add with the chopped walnuts.
Morning snack

Banana & peanut butter

≈ 164 kcal

Banana, peeled — 84 g (raw); Smooth peanut butter, unsweetened — 15 g (ready to eat).

Protein 4.2 g · Fat 8 g · Carbs 22.5 g · Fibre 2.9 g

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

Lentil & tomato pasta

≈ 659 kcal

Lentils — 56 g (dry); Wholewheat pasta — 69 g (dry); Tomato — 250 g (raw); Carrot — 100 g (raw); Olive oil — 15 g (ready to use).

Protein 26.5 g · Fat 18.4 g · Carbs 105.5 g · Fibre 18.1 g

How to make it · about 35 min
  1. Rinse the lentils and simmer in water until tender, following the packet. Cook the pasta separately.
  2. Soften the carrot and tomato in the oil. Fold in the cooked lentils and drained pasta; simmer together briefly.
Afternoon snack

Apple & walnuts

≈ 164 kcal

Apple, cored, skin on — 102 g (raw); Walnut kernels — 17 g (ready to eat).

Protein 2.8 g · Fat 11.3 g · Carbs 16.4 g · Fibre 3.6 g

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

Lentil & vegetable pot

≈ 658 kcal

Lentils — 80 g (dry); Brown rice, long grain — 49 g (dry); Carrot — 123 g (raw); Tomato — 221 g (raw); Olive oil — 12 g (ready to use).

Protein 26.5 g · Fat 15.2 g · Carbs 108.4 g · Fibre 16.4 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 77.6 g · Fat 72.2 g · Carbs 335 g · Fibre 52.1 g

Saturday

Day 6 · 5 meals

≈ 2,200 kcal
Breakfast

Warm quinoa, berries & yoghurt

≈ 551 kcal

Quinoa — 62 g (dry); Plain Greek yoghurt, 0% fat — 221 g (ready to eat); Blueberries — 124 g (raw); Almonds — 21 g (ready to eat).

Protein 36.7 g · Fat 15.5 g · Carbs 70.3 g · Fibre 9.9 g

How to make it · about 25 min
  1. Rinse the dry quinoa and simmer in water according to the packet; drain any excess water.
  2. Cool slightly, then serve with yoghurt, berries and almonds.
Morning snack

Apple & walnuts

≈ 164 kcal

Apple, cored, skin on — 102 g (raw); Walnut kernels — 17 g (ready to eat).

Protein 2.8 g · Fat 11.3 g · Carbs 16.4 g · Fibre 3.6 g

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

Potato, spinach & egg skillet

≈ 660 kcal

Whole egg, without shell — 183 g (raw); Potato, skin on — 300 g (raw); Spinach — 150 g (raw); Olive oil — 15 g (ready to use).

Protein 33.5 g · Fat 33.3 g · Carbs 59.3 g · Fibre 9.6 g

How to make it · about 30 min

Optional batch: 4 equal servings

Whole egg, without shell — 732 g (raw); Potato, skin on — 1200 g (raw); Spinach — 600 g (raw); Olive oil — 60 g (ready to use).

Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 4 equal portions by weight; distribute solid ingredients evenly. Portion drinks separately by volume. Eat one portion for this meal. The calories and weekly grocery list count one portion only: buying and cooking the full optional batch requires extra ingredients. Refrigerate or freeze the other portions promptly; do not automatically substitute them for a different planned meal. Batch quantities use the stated ingredient units, not a predicted cooked yield.

  1. Dice the potatoes and simmer until nearly tender, then drain.
  2. Heat the oil in a pan, add the potatoes and spinach, then pour in beaten eggs. Cook until the eggs are firm throughout.
  3. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Afternoon snack

Carrot sticks & crushed chickpeas

≈ 165 kcal

Carrot — 86 g (raw); Chickpeas, boiled without salt — 63 g (cooked and drained); Olive oil — 3 g (ready to use).

Protein 6.4 g · Fat 4.8 g · Carbs 25.5 g · Fibre 7.2 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, feta & tomato bowl

≈ 660 kcal

Chickpeas, boiled without salt — 200 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Tomato — 193 g (raw); Cucumber, skin on — 155 g (raw); Olive oil — 13 g (ready to use).

Protein 28.9 g · Fat 31.6 g · Carbs 70.3 g · Fibre 18.3 g

How to make it · about 15 min
  1. Drain the cooked chickpeas and chop the vegetables.
  2. Toss with the oil and crumble the feta over the top.

Day total: Protein 108.3 g · Fat 96.5 g · Carbs 241.8 g · Fibre 48.6 g

Sunday

Day 7 · 5 meals

≈ 2,198 kcal
Breakfast

Yoghurt, apple & almond bowl

≈ 551 kcal

Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Apple, cored, skin on — 183 g (raw); Rolled oats — 40 g (dry); Almonds — 27 g (ready to eat).

Protein 37 g · Fat 17.4 g · Carbs 67.2 g · Fibre 11.8 g

How to make it · about 10 min
  1. Dice the apple and chop the almonds.
  2. Stir the oats into the yoghurt; allow them to soften, then add the apple and almonds.
Morning snack

Carrot sticks & crushed chickpeas

≈ 165 kcal

Carrot — 86 g (raw); Chickpeas, boiled without salt — 63 g (cooked and drained); Olive oil — 3 g (ready to use).

Protein 6.4 g · Fat 4.8 g · Carbs 25.5 g · Fibre 7.2 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

Quinoa, pepper & feta salad

≈ 659 kcal

Quinoa — 85 g (dry); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Red bell pepper, deseeded — 186 g (raw); Cucumber, skin on — 160 g (raw); Olive oil — 13 g (ready to use).

Protein 23.4 g · Fat 31.8 g · Carbs 73.9 g · Fibre 10.7 g

How to make it · about 25 min
  1. Rinse and cook the quinoa; cool slightly.
  2. Dice the pepper and cucumber and combine with quinoa, feta and oil.
Afternoon snack

Greek yoghurt & berries

≈ 165 kcal

Plain Greek yoghurt, 0% fat — 185 g (ready to eat); Blueberries — 98 g (raw).

Protein 19.6 g · Fat 1 g · Carbs 20.9 g · Fibre 2.4 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
Dinner

Tofu & broccoli rice bowl

≈ 658 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 189 g (as packaged; pat dry, no pressing); Brown rice, long grain — 57 g (dry); Broccoli — 189 g (raw); Olive oil — 13 g (ready to use).

Protein 38.7 g · Fat 30.1 g · Carbs 60.1 g · Fibre 11.1 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 125.1 g · Fat 85.1 g · Carbs 247.6 g · Fibre 43.2 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.

Vegetables & fruit

Meat, fish & eggs

Dairy

Grains & starches

Legumes & plant proteins

Nuts, oils & pantry

Download shopping list

Ticks are saved in this browser when local storage is available.

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 chicken for turkey if the eating style permits; use the new ingredient's nutrition.
  • Swap rice for quinoa; dry and cooked weights are not interchangeable.
  • 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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