2500 Calorie Vegetarian Meal Plan

Vegetarian7 days1 adult≈ 2,499 kcal/day

The ISE Nutrition 2500 Calorie Vegetarian Meal Plan covers seven days for one adult and averages approximately 2,499 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 3 November 2026 · Page guidance updated 3 November 2026
Image is a serving suggestion. Use the ingredient weights listed in the menu.

Quinoa, pepper & feta salad — serving suggestion; follow the listed ingredients

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
Day	Estimated kcal	From target
Monday	2,497	-3
Tuesday	2,500	+0
Wednesday	2,498	-2
Thursday	2,500	+0
Friday	2,500	+0
Saturday	2,497	-3
Sunday	2,500	+0

Weekly average: ≈ 2,499 kcal per day.

Meal plan questions

How many calories does the 2500 Calorie Vegetarian Meal Plan provide?

ISE Nutrition 2500 Calorie Vegetarian Meal Plan has a target of 2,500 kcal and a calculated seven-day mean of approximately 2,499 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 2500 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 2500 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 2500 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 2500 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

≈ 2,497 kcal

Breakfast

Spinach eggs on toast

≈ 625 kcal

Whole egg, without shell — 159 g (raw); Spinach — 94 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 103 g (ready to eat); Tomato — 156 g (raw); Olive oil — 10 g (ready to use).

Protein 36.9 g · Fat 29.4 g · Carbs 54.6 g · Fibre 10.1 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 636 g (raw); Spinach — 376 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 412 g (ready to eat); Tomato — 624 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.

Wilt the spinach in the measured oil. Add beaten eggs and cook until the eggs are firm.
Toast the bread and serve with the eggs and sliced tomato.
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

Banana & peanut butter

≈ 187 kcal

Banana, peeled — 96 g (raw); Smooth peanut butter, unsweetened — 17 g (ready to eat).

Protein 4.8 g · Fat 9.1 g · Carbs 25.7 g · Fibre 3.3 g

How to make it · about 5 min

Weigh the peeled banana and serve with unsweetened peanut butter.

Lunch

Tofu & broccoli rice bowl

≈ 748 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 216 g (as packaged; pat dry, no pressing); Brown rice, long grain — 66 g (dry); Broccoli — 215 g (raw); Olive oil — 14 g (ready to use).

Protein 44.3 g · Fat 33.5 g · Carbs 69.3 g · Fibre 12.7 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.
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

≈ 185 kcal

Apple, cored, skin on — 116 g (raw); Walnut kernels — 19 g (ready to eat).

Protein 3.2 g · Fat 12.6 g · Carbs 18.6 g · Fibre 4.1 g

How to make it · about 5 min

Core and slice the apple and serve with the walnuts.

Dinner

Lentil & vegetable pot

≈ 752 kcal

Lentils — 91 g (dry); Brown rice, long grain — 56 g (dry); Carrot — 140 g (raw); Tomato — 250 g (raw); Olive oil — 14 g (ready to use).

Protein 30.1 g · Fat 17.6 g · Carbs 123.5 g · Fibre 18.7 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.

Day total: Protein 119.3 g · Fat 102.2 g · Carbs 291.7 g · Fibre 48.9 g

Tuesday

Day 2 · 5 meals

≈ 2,500 kcal

Breakfast

Warm quinoa, berries & yoghurt

≈ 624 kcal

Quinoa — 70 g (dry); Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 141 g (raw); Almonds — 24 g (ready to eat).

Protein 41.5 g · Fat 17.7 g · Carbs 79.6 g · Fibre 11.3 g

How to make it · about 25 min

Rinse the dry quinoa and simmer in water according to the packet; drain any excess water.
Cool slightly, then serve with yoghurt, berries and almonds.

Morning snack

Apple & walnuts

≈ 185 kcal

Apple, cored, skin on — 116 g (raw); Walnut kernels — 19 g (ready to eat).

Protein 3.2 g · Fat 12.6 g · Carbs 18.6 g · Fibre 4.1 g

How to make it · about 5 min

Core and slice the apple and serve with the walnuts.

Lunch

Potato, spinach & egg skillet + quinoa

≈ 752 kcal

Whole egg, without shell — 196 g (raw); Potato, skin on — 300 g (raw); Spinach — 150 g (raw); Olive oil — 15 g (ready to use); Quinoa — 20 g (dry).

Protein 38 g · Fat 35.7 g · Carbs 72.2 g · Fibre 11 g

How to make it · about 30 min

Optional batch: 4 equal servings

Whole egg, without shell — 784 g (raw); Potato, skin on — 1200 g (raw); Spinach — 600 g (raw); Olive oil — 60 g (ready to use); Quinoa — 80 g (dry).

Dice the potatoes and simmer until nearly tender, then drain.
Heat the oil in a pan, add the potatoes and spinach, then pour in beaten eggs. Cook until the eggs are firm throughout.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
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

≈ 190 kcal

Carrot — 97 g (raw); Chickpeas, boiled without salt — 70 g (cooked and drained); Olive oil — 4 g (ready to use).

Protein 7.1 g · Fat 6 g · Carbs 28.5 g · Fibre 8 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

Lentil & tomato pasta

≈ 749 kcal

Lentils — 67 g (dry); Wholewheat pasta — 82 g (dry); Tomato — 250 g (raw); Carrot — 114 g (raw); Olive oil — 15 g (ready to use).

Protein 31.1 g · Fat 18.9 g · Carbs 123.3 g · Fibre 20.9 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.

Day total: Protein 120.9 g · Fat 90.9 g · Carbs 322.2 g · Fibre 55.3 g

Wednesday

Day 3 · 5 meals

≈ 2,498 kcal

Breakfast

Yoghurt, apple & almond bowl

≈ 622 kcal

Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Apple, cored, skin on — 200 g (raw); Rolled oats — 49 g (dry); Almonds — 32 g (ready to eat).

Protein 39.3 g · Fat 20.5 g · Carbs 76.7 g · Fibre 13.7 g

How to make it · about 10 min

Dice the apple and chop the almonds.
Stir the oats into the yoghurt; allow them to soften, then add the apple and almonds.

Morning snack

Carrot sticks & crushed chickpeas

≈ 190 kcal

Carrot — 97 g (raw); Chickpeas, boiled without salt — 70 g (cooked and drained); Olive oil — 4 g (ready to use).

Protein 7.1 g · Fat 6 g · Carbs 28.5 g · Fibre 8 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

Quinoa, pepper & feta salad

≈ 747 kcal

Quinoa — 100 g (dry); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Red bell pepper, deseeded — 232 g (raw); Cucumber, skin on — 181 g (raw); Olive oil — 15 g (ready to use).

Protein 26.1 g · Fat 34.9 g · Carbs 87.1 g · Fibre 12.8 g

How to make it · about 25 min

Rinse and cook the quinoa; cool slightly.
Dice the pepper and cucumber and combine with quinoa, feta and oil.

Afternoon snack

Greek yoghurt & berries

≈ 187 kcal

Plain Greek yoghurt, 0% fat — 210 g (ready to eat); Blueberries — 111 g (raw).

Protein 22.2 g · Fat 1.2 g · Carbs 23.7 g · Fibre 2.7 g

How to make it · about 5 min

Serve the plain yoghurt with washed berries.

Dinner

Potato, spinach & egg skillet + quinoa

≈ 752 kcal

Whole egg, without shell — 196 g (raw); Potato, skin on — 300 g (raw); Spinach — 150 g (raw); Olive oil — 15 g (ready to use); Quinoa — 20 g (dry).

Protein 38 g · Fat 35.7 g · Carbs 72.2 g · Fibre 11 g

How to make it · about 30 min

Optional batch: 4 equal servings

Whole egg, without shell — 784 g (raw); Potato, skin on — 1200 g (raw); Spinach — 600 g (raw); Olive oil — 60 g (ready to use); Quinoa — 80 g (dry).

Dice the potatoes and simmer until nearly tender, then drain.
Heat the oil in a pan, add the potatoes and spinach, then pour in beaten eggs. Cook until the eggs are firm throughout.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
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 132.7 g · Fat 98.3 g · Carbs 288.2 g · Fibre 48.2 g

Thursday

Day 4 · 5 meals

≈ 2,500 kcal

Breakfast

Tomato & feta eggs + toast

≈ 627 kcal

Whole egg, without shell — 189 g (raw); Feta cheese (vegetarian rennet where needed) — 57 g (ready to eat); Tomato — 250 g (raw); Spinach — 94 g (raw); Olive oil — 10 g (ready to use); Wholewheat bread (vegan-labelled for vegan menus) — 20 g (ready to eat).

Protein 39.3 g · Fat 41.8 g · Carbs 25.2 g · Fibre 6.3 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 756 g (raw); Feta cheese (vegetarian rennet where needed) — 228 g (ready to eat); Tomato — 1000 g (raw); Spinach — 376 g (raw); Olive oil — 40 g (ready to use); Wholewheat bread (vegan-labelled for vegan menus) — 80 g (ready to eat).

Soften the chopped tomato and spinach in the oil.
Add the beaten eggs and crumble in the feta. Cook until the eggs are firm.
Toast the measured bread and serve alongside. Choose vegan-labelled bread where required.
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

Greek yoghurt & berries

≈ 187 kcal

Plain Greek yoghurt, 0% fat — 210 g (ready to eat); Blueberries — 111 g (raw).

Protein 22.2 g · Fat 1.2 g · Carbs 23.7 g · Fibre 2.7 g

How to make it · about 5 min

Serve the plain yoghurt with washed berries.

Lunch

Chickpea, feta & tomato bowl

≈ 750 kcal

Chickpeas, boiled without salt — 239 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Tomato — 220 g (raw); Cucumber, skin on — 176 g (raw); Olive oil — 15 g (ready to use).

Protein 32.8 g · Fat 34.7 g · Carbs 82.8 g · Fibre 21.7 g

How to make it · about 15 min

Drain the cooked chickpeas and chop the vegetables.
Toss with the oil and crumble the feta over the top.

Afternoon snack

Apple & almonds

≈ 186 kcal

Apple, cored, skin on — 135 g (raw); Almonds — 20 g (ready to eat).

Protein 4.6 g · Fat 10.2 g · Carbs 23 g · Fibre 5.7 g

How to make it · about 5 min

Core the apple, weigh the edible portion and slice. Serve with the almonds.

Dinner

Warm chickpea & sweet potato salad

≈ 750 kcal

Chickpeas, boiled without salt — 217 g (cooked and drained); Sweet potato, edible portion — 272 g (raw); Spinach — 118 g (raw); Olive oil — 15 g (ready to use).

Protein 26.9 g · Fat 21.2 g · Carbs 118.4 g · Fibre 27.2 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.

Day total: Protein 125.8 g · Fat 109.1 g · Carbs 273.1 g · Fibre 63.6 g

Friday

Day 5 · 5 meals

≈ 2,500 kcal

Breakfast

Berry overnight oats

≈ 624 kcal

Rolled oats — 77 g (dry); Plain Greek yoghurt, 0% fat — 233 g (ready to eat); Blueberries — 124 g (raw); Walnut kernels — 19 g (ready to eat).

Protein 37.7 g · Fat 18.7 g · Carbs 81.1 g · Fibre 12 g

How to make it · about 10 min

Mix the oats and yoghurt, adding water to loosen if needed. Cover and refrigerate overnight.
Top with the berries and chopped walnuts before serving.

Morning snack

Apple & almonds

≈ 192 kcal

Apple, cored, skin on — 135 g (raw); Almonds — 21 g (ready to eat).

Protein 4.8 g · Fat 10.7 g · Carbs 23.2 g · Fibre 5.9 g

How to make it · about 5 min

Core the apple, weigh the edible portion and slice. Serve with the almonds.

Lunch

Lentil & tomato pasta

≈ 749 kcal

Lentils — 67 g (dry); Wholewheat pasta — 82 g (dry); Tomato — 250 g (raw); Carrot — 114 g (raw); Olive oil — 15 g (ready to use).

Protein 31.1 g · Fat 18.9 g · Carbs 123.3 g · Fibre 20.9 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.

Afternoon snack

Banana & peanut butter

≈ 187 kcal

Banana, peeled — 96 g (raw); Smooth peanut butter, unsweetened — 17 g (ready to eat).

Protein 4.8 g · Fat 9.1 g · Carbs 25.7 g · Fibre 3.3 g

How to make it · about 5 min

Weigh the peeled banana and serve with unsweetened peanut butter.

Dinner

Tofu & broccoli rice bowl

≈ 748 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 216 g (as packaged; pat dry, no pressing); Brown rice, long grain — 66 g (dry); Broccoli — 215 g (raw); Olive oil — 14 g (ready to use).

Protein 44.3 g · Fat 33.5 g · Carbs 69.3 g · Fibre 12.7 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.
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 122.7 g · Fat 90.9 g · Carbs 322.6 g · Fibre 54.8 g

Saturday

Day 6 · 5 meals

≈ 2,497 kcal

Breakfast

Banana & peanut butter toast

≈ 626 kcal

Wholewheat bread (vegan-labelled for vegan menus) — 113 g (ready to eat); Smooth peanut butter, unsweetened — 36 g (ready to eat); Banana, peeled — 142 g (raw).

Protein 23.6 g · Fat 22.9 g · Carbs 88.7 g · Fibre 12.3 g

How to make it · about 10 min

Toast the bread.
Spread with unsweetened peanut butter and top with sliced banana.

Morning snack

Banana & peanut butter

≈ 187 kcal

Banana, peeled — 96 g (raw); Smooth peanut butter, unsweetened — 17 g (ready to eat).

Protein 4.8 g · Fat 9.1 g · Carbs 25.7 g · Fibre 3.3 g

How to make it · about 5 min

Weigh the peeled banana and serve with unsweetened peanut butter.

Lunch

Lentil & vegetable pot

≈ 752 kcal

Lentils — 91 g (dry); Brown rice, long grain — 56 g (dry); Carrot — 140 g (raw); Tomato — 250 g (raw); Olive oil — 14 g (ready to use).

Protein 30.1 g · Fat 17.6 g · Carbs 123.5 g · Fibre 18.7 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.

Afternoon snack

Apple & walnuts

≈ 185 kcal

Apple, cored, skin on — 116 g (raw); Walnut kernels — 19 g (ready to eat).

Protein 3.2 g · Fat 12.6 g · Carbs 18.6 g · Fibre 4.1 g

How to make it · about 5 min

Core and slice the apple and serve with the walnuts.

Dinner

Quinoa, pepper & feta salad

≈ 747 kcal

Protein 26.1 g · Fat 34.9 g · Carbs 87.1 g · Fibre 12.8 g

How to make it · about 25 min

Rinse and cook the quinoa; cool slightly.
Dice the pepper and cucumber and combine with quinoa, feta and oil.

Day total: Protein 87.8 g · Fat 97.1 g · Carbs 343.6 g · Fibre 51.2 g

Sunday

Day 7 · 5 meals

≈ 2,500 kcal

Breakfast

Banana & walnut porridge

≈ 626 kcal

Rolled oats — 75 g (dry); Milk, 2% fat — 165 g (ready to use); Banana, peeled — 137 g (raw); Walnut kernels — 21 g (ready to eat).

Protein 20 g · Fat 22.3 g · Carbs 92.8 g · Fibre 12.5 g

How to make it · about 15 min

Cook the oats with milk and a little water according to the packet.
Slice the banana and add with the chopped walnuts.

Morning snack

Apple & walnuts

≈ 185 kcal

Apple, cored, skin on — 116 g (raw); Walnut kernels — 19 g (ready to eat).

Protein 3.2 g · Fat 12.6 g · Carbs 18.6 g · Fibre 4.1 g

How to make it · about 5 min

Core and slice the apple and serve with the walnuts.

Lunch

Warm chickpea & sweet potato salad

≈ 750 kcal

Chickpeas, boiled without salt — 217 g (cooked and drained); Sweet potato, edible portion — 272 g (raw); Spinach — 118 g (raw); Olive oil — 15 g (ready to use).

Protein 26.9 g · Fat 21.2 g · Carbs 118.4 g · Fibre 27.2 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.

Afternoon snack

Carrot sticks & crushed chickpeas

≈ 190 kcal

Carrot — 97 g (raw); Chickpeas, boiled without salt — 70 g (cooked and drained); Olive oil — 4 g (ready to use).

Protein 7.1 g · Fat 6 g · Carbs 28.5 g · Fibre 8 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

Chickpea & tofu white rice bowl

≈ 749 kcal

Chickpeas, boiled without salt — 120 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Tomato — 220 g (raw); Cucumber, skin on — 176 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 — 24 g (dry).

Protein 35.5 g · Fat 37.6 g · Carbs 71 g · Fibre 14.6 g

How to make it · about 30 min

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.
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.
Wash and chop the measured tomato or cucumber and add to the bowl just before serving.
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.
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 92.7 g · Fat 99.7 g · Carbs 329.3 g · Fibre 66.4 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

Whole egg, without shell — 740 g (raw)

Dairy

Plain Greek yoghurt, 0% fat — 1,153 g (ready to eat)
Feta cheese (vegetarian rennet where needed) — 297 g (ready to eat)
Milk, 2% fat — 165 g (ready to use)

Grains & starches

Wholewheat bread (vegan-labelled for vegan menus) — 236 g (ready to eat)
Brown rice, long grain — 244 g (dry)
Quinoa — 310 g (dry)
Potato, skin on — 600 g (raw)
Wholewheat pasta — 164 g (dry)
Rolled oats — 201 g (dry)
Sweet potato, edible portion — 544 g (raw)
White rice, long-grain, enriched — 24 g (dry)

Legumes & plant proteins

Nasoya High Protein Super Firm Tofu — vacuum pack — 507 g (as packaged; pat dry, no pressing)
Lentils — 316 g (dry)
Chickpeas, boiled without salt — 1,003 g (cooked and drained)

Nuts, oils & pantry

Olive oil — 238 g (ready to use)
Smooth peanut butter, unsweetened — 87 g (ready to eat)
Walnut kernels — 116 g (ready to eat)
Almonds — 97 g (ready to eat)

Download shopping list

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 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

Nasoya High Protein Super Firm Tofu — vacuum pack — reference serving 91 g: 130 kcal, calcium 90 mg, iron 1.7 mg, potassium 110 mg. Manufacturer nutrition label.

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

Other eating styles at 2,500 calories

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

2500 Calorie Vegetarian Meal Plan

Daily nutrition totals

Meal plan questions

Seven-day menu

Spinach eggs on toast

Banana & peanut butter

Tofu & broccoli rice bowl

Apple & walnuts

Lentil & vegetable pot

Warm quinoa, berries & yoghurt

Apple & walnuts

Potato, spinach & egg skillet + quinoa

Carrot sticks & crushed chickpeas

Lentil & tomato pasta

Yoghurt, apple & almond bowl

Carrot sticks & crushed chickpeas

Quinoa, pepper & feta salad

Greek yoghurt & berries

Potato, spinach & egg skillet + quinoa

Tomato & feta eggs + toast

Greek yoghurt & berries

Chickpea, feta & tomato bowl

Apple & almonds

Warm chickpea & sweet potato salad

Berry overnight oats

Apple & almonds

Lentil & tomato pasta

Banana & peanut butter

Tofu & broccoli rice bowl

Banana & peanut butter toast

Banana & peanut butter

Lentil & vegetable pot

Apple & walnuts

Quinoa, pepper & feta salad

Banana & walnut porridge

Apple & walnuts

Warm chickpea & sweet potato salad

Carrot sticks & crushed chickpeas

Chickpea & tofu white rice bowl

Seven-day grocery list

Vegetables & fruit

Meat, fish & eggs

Dairy

Grains & starches

Legumes & plant proteins

Nuts, oils & pantry

Preparation and storage

Check what you already have.

Prepare the next few meals.

Keep food safe.

Portion before you cook.

Ingredient swaps and recalculation

How this menu was calculated.

Selected US products

Nearby calorie targets: vegetarian menus

2400 Calorie Vegetarian Meal Plan

2600 Calorie Vegetarian Meal Plan

2300 Calorie Vegetarian Meal Plan

2700 Calorie Vegetarian Meal Plan

Other eating styles at 2,500 calories

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