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3500 Calorie Vegetarian Meal Plan

Vegetarian7 days1 adult≈ 3,500 kcal/day

The ISE Nutrition 3500 Calorie Vegetarian 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.

Lentil & tomato pasta — 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
DayEstimated kcalFrom target
Monday3,501+1
Tuesday3,500+0
Wednesday3,500+0
Thursday3,498-2
Friday3,501+1
Saturday3,499-1
Sunday3,500+0

Weekly average: ≈ 3,500 kcal per day.

Meal plan questions

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

ISE Nutrition 3500 Calorie Vegetarian 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 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 3500 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 3500 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 3500 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.

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

≈ 3,501 kcal
Breakfast

Warm quinoa, berries & yoghurt + toast

≈ 877 kcal

Quinoa — 100 g (dry); Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 150 g (raw); Almonds — 39 g (ready to eat); Wholewheat bread (vegan-labelled for vegan menus) — 20 g (ready to eat).

Protein 51.5 g · Fat 27.7 g · Carbs 111.9 g · Fibre 16.7 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.
  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

Lentil & tofu white rice bowl

≈ 1043 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 — 117 g (dry).

Protein 47.6 g · Fat 30.5 g · Carbs 144.5 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

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 & 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.

Day total: Protein 153.6 g · Fat 104.3 g · Carbs 502.4 g · Fibre 69.5 g

Tuesday

Day 2 · 5 meals

≈ 3,500 kcal
Breakfast

Yoghurt, apple & almond bowl + toast

≈ 878 kcal

Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Apple, cored, skin on — 200 g (raw); Rolled oats — 100 g (dry); Almonds — 34 g (ready to eat); Wholewheat bread (vegan-labelled for vegan menus) — 20 g (ready to eat).

Protein 48.9 g · Fat 25.5 g · Carbs 120.2 g · Fibre 20.4 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.
  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

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
  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.
  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.
Afternoon snack

Greek yoghurt & berries + walnuts

≈ 264 kcal

Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 90 g (raw); Walnut kernels — 10 g (ready to eat).

Protein 27.7 g · Fat 7.8 g · Carbs 23.4 g · Fibre 2.8 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
  2. Serve the measured walnuts alongside the meal; do not add extra oil.
Dinner

Chickpea & tofu white rice bowl

≈ 1046 kcal

Chickpeas, boiled without salt — 125 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 57 g (ready to eat); Tomato — 250 g (raw); Cucumber, skin on — 125 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 — 106 g (dry).

Protein 41.3 g · Fat 37.6 g · Carbs 137.1 g · Fibre 16.2 g

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

Day total: Protein 163.7 g · Fat 105.1 g · Carbs 497.2 g · Fibre 68.3 g

Wednesday

Day 3 · 5 meals

≈ 3,500 kcal
Breakfast

Spinach eggs on toast + walnuts

≈ 872 kcal

Whole egg, without shell — 200 g (raw); Spinach — 150 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 120 g (ready to eat); Tomato — 167 g (raw); Olive oil — 10 g (ready to use); Walnut kernels — 20 g (ready to eat).

Protein 48.9 g · Fat 47.2 g · Carbs 67.4 g · Fibre 13.8 g

How to make it · about 15 min
  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. Serve the measured walnuts alongside the meal; do not add extra oil.
Morning snack

Greek yoghurt & berries + walnuts

≈ 264 kcal

Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 90 g (raw); Walnut kernels — 10 g (ready to eat).

Protein 27.7 g · Fat 7.8 g · Carbs 23.4 g · Fibre 2.8 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
  2. Serve the measured walnuts alongside the meal; do not add extra oil.
Lunch

Potato, spinach & egg skillet + quinoa

≈ 1052 kcal

Whole egg, without shell — 200 g (raw); Potato, skin on — 300 g (raw); Spinach — 150 g (raw); Olive oil — 15 g (ready to use); Quinoa — 100 g (dry).

Protein 49.7 g · Fat 40.9 g · Carbs 123.6 g · Fibre 16.6 g

How to make it · about 30 min
  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 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
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
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 195.3 g · Fat 153.6 g · Carbs 351.2 g · Fibre 58.9 g

Thursday

Day 4 · 5 meals

≈ 3,498 kcal
Breakfast

Tomato & feta eggs + toast

≈ 877 kcal

Whole egg, without shell — 200 g (raw); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Tomato — 199 g (raw); Spinach — 131 g (raw); Olive oil — 10 g (ready to use); Wholewheat bread (vegan-labelled for vegan menus) — 110 g (ready to eat).

Protein 52.9 g · Fat 46.7 g · Carbs 63.2 g · Fibre 11.9 g

How to make it · about 15 min
  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. 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

Chickpea white rice bowl

≈ 1049 kcal

Chickpeas, boiled without salt — 250 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 57 g (ready to eat); Tomato — 250 g (raw); Cucumber, skin on — 125 g (raw); Olive oil — 15 g (ready to use); White rice, long-grain, enriched — 80 g (dry).

Protein 39 g · Fat 34.9 g · Carbs 148.9 g · Fibre 23.7 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.
Afternoon 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.
Dinner

Quinoa, pepper & feta salad + walnuts & avocado

≈ 1051 kcal

Quinoa — 97 g (dry); Feta cheese (vegetarian rennet where needed) — 59 g (ready to eat); Red bell pepper, deseeded — 250 g (raw); Cucumber, skin on — 200 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 40 g (ready to eat); Avocado flesh — 30 g (raw).

Protein 32.5 g · Fat 65 g · Carbs 94.9 g · Fibre 17.7 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.
  3. Serve the measured walnuts alongside the meal; do not add extra oil.
  4. Slice the measured edible avocado and serve alongside.

Day total: Protein 135.3 g · Fat 178.8 g · Carbs 365.3 g · Fibre 67 g

Friday

Day 5 · 5 meals

≈ 3,501 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 & 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

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

Lentil & tofu white rice bowl

≈ 1055 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 — 101 g (dry).

Protein 49.9 g · Fat 28.8 g · Carbs 150.2 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 156.3 g · Fat 138.7 g · Carbs 430.1 g · Fibre 69.5 g

Saturday

Day 6 · 5 meals

≈ 3,499 kcal
Breakfast

Berry overnight oats

≈ 874 kcal

Rolled oats — 100 g (dry); Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 150 g (raw); Walnut kernels — 40 g (ready to eat).

Protein 45.9 g · Fat 34.1 g · Carbs 103.9 g · Fibre 16.4 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

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

White rice breakfast bowl

≈ 1051 kcal

Feta cheese (vegetarian rennet where needed) — 59 g (ready to eat); Red bell pepper, deseeded — 250 g (raw); Cucumber, skin on — 200 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 40 g (ready to eat); Avocado flesh — 30 g (raw); White rice, long-grain, enriched — 98 g (dry).

Protein 25.8 g · Fat 59.8 g · Carbs 111 g · Fibre 12.2 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. 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. 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.
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 & 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
  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.
  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.

Day total: Protein 127.5 g · Fat 136 g · Carbs 471.6 g · Fibre 68.8 g

Sunday

Day 7 · 5 meals

≈ 3,500 kcal
Breakfast

Banana & walnut porridge

≈ 875 kcal

Rolled oats — 100 g (dry); Milk, 2% fat — 230 g (ready to use); Banana, peeled — 200 g (raw); Walnut kernels — 31 g (ready to eat).

Protein 27.7 g · Fat 31.9 g · Carbs 128.6 g · Fibre 17.4 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

≈ 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

Chickpea white rice bowl

≈ 1054 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); White rice, long-grain, enriched — 61 g (dry).

Protein 35.1 g · Fat 22.6 g · Carbs 182.5 g · Fibre 31.8 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. Use the listed cooked, drained weight of beans or chickpeas. Warm them through before adding them to the bowl; do not use the same weight of dry pulses.
  3. Cut the measured sweet potato, edible portion into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
  4. Wilt the listed leafy greens in a non-stick pan with a splash of water for a few minutes. Any oil used must come from the amount already listed, not an extra pour.
  5. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.
Afternoon snack

Greek yoghurt & berries + walnuts

≈ 264 kcal

Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 90 g (raw); Walnut kernels — 10 g (ready to eat).

Protein 27.7 g · Fat 7.8 g · Carbs 23.4 g · Fibre 2.8 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
  2. Serve the measured walnuts alongside the meal; do not add extra oil.
Dinner

Egg white rice bowl

≈ 1045 kcal

Whole egg, without shell — 200 g (raw); Potato, skin on — 300 g (raw); Spinach — 150 g (raw); Olive oil — 15 g (ready to use); White rice, long-grain, enriched — 99 g (dry).

Protein 42.7 g · Fat 35.5 g · Carbs 138.5 g · Fibre 10.9 g

How to make it · about 40 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Cut the measured potato, 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.
  3. 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.
  4. Beat and weigh the listed edible egg amount, then cook in a non-stick pan until firm throughout. Use only the oil already listed.
  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 140 g · Fat 110.6 g · Carbs 508.7 g · Fibre 67.6 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

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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 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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Other eating styles at 3,500 calories

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