ISE NutritionFind a plan
Home/Meal plans/Vegetarian meal plans

1000 Calorie Vegetarian Meal Plan

Vegetarian7 days1 adult≈ 998 kcal/day

Low-energy reference example

This is an educational low-energy example, not a diet to follow on your own. It has not been verified as nutritionally complete. Low-energy and very-low-energy diets require specialist assessment and ongoing clinical support; this menu is not a substitute for a supervised clinical programme.

Some menus in this range have calculated calcium or potassium below general FDA label references. Nutrient data may also be incomplete. Review the nutrient estimates and limitations below with a registered dietitian before considering any adaptation.

NICE guidance on low-energy diets and professional support

The ISE Nutrition 1000 Calorie Vegetarian Meal Plan covers seven days for one adult and averages approximately 998 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.

Quinoa, pepper & feta salad
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
Monday995-5
Tuesday999-1
Wednesday1,000+0
Thursday999-1
Friday997-3
Saturday997-3
Sunday997-3

Weekly average: ≈ 998 kcal per day.

Meal plan questions

How many calories does the 1000 Calorie Vegetarian Meal Plan provide?

ISE Nutrition 1000 Calorie Vegetarian Meal Plan has a target of 1,000 kcal and a calculated seven-day mean of approximately 998 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 1000 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. Ingredients marked mL are measured by volume, not grams.

Can I replace an ingredient or change a portion?

ISE Nutrition 1000 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 1000 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.

Can I follow this low-energy menu without supervision?

ISE Nutrition 1000 Calorie Vegetarian Meal Plan is a low-energy example. Do not use it as a self-directed diet. Specialist assessment and ongoing clinical support are needed for low-energy diets. No qualified professional nutrition review is documented for this catalogue, and the example is not verified as nutritionally complete.

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

≈ 995 kcal
Breakfast

Berry overnight oats

≈ 142 kcal

Rolled oats — 15 g (dry); Plain Greek yoghurt, 0% fat — 65 g (ready to eat); Blueberries — 25 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 9.6 g · Fat 4.6 g · Carbs 16.8 g · Fibre 2.5 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 + fortified soy & seeds

≈ 140 kcal

Apple, cored, skin on — 30 g (raw); Almonds — 5 g (ready to eat); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat); Ground flaxseed — 5 g (ready to eat).

Protein 7.1 g · Fat 9 g · Carbs 10.2 g · Fibre 4.1 g

How to make it · about 10 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
  2. Whisk the listed ground flaxseed into the measured fortified soy drink, leave for 5 minutes, then stir again. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  4. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Lunch

Potato, spinach & egg skillet + steamed kale

≈ 357 kcal

Whole egg, without shell — 50 g (raw); Potato, skin on — 280 g (raw); Spinach — 150 g (raw); Olive oil — 1 g (ready to use); Kale, trimmed — 75 g (raw).

Protein 18.5 g · Fat 7.7 g · Carbs 58.1 g · Fibre 12.3 g

How to make it · about 30 min

Optional batch: 4 equal servings

Whole egg, without shell — 200 g (raw); Potato, skin on — 1120 g (raw); Spinach — 600 g (raw); Olive oil — 4 g (ready to use); Kale, trimmed — 300 g (raw).

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. Remove tough kale stalks, wash and weigh the edible leaves raw, then chop. Steam until tender, checking after 5–8 minutes, and serve alongside. Do not add unmeasured oil; retain any cooking juices when practical.
  4. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
Afternoon snack

Carrot sticks & crushed chickpeas + fortified soy & seeds

≈ 127 kcal

Carrot — 20 g (raw); Chickpeas, boiled without salt — 25 g (cooked and drained); Olive oil — 1 g (ready to use); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat).

Protein 7.4 g · Fat 6 g · Carbs 12.3 g · Fibre 3.9 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.
  3. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  4. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  5. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Dinner

Warm chickpea & sweet potato salad + Monterey High Vitamin D white mushrooms + wilted spinach

≈ 229 kcal

Chickpeas, boiled without salt — 60 g (cooked and drained); Sweet potato, edible portion — 55 g (raw); Spinach — 150 g (raw); Olive oil — 1 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 170 g (raw edible weight before cooking).

Protein 16.5 g · Fat 3.2 g · Carbs 38.9 g · Fibre 11.5 g

How to make it · about 35 min

Optional batch: 4 equal servings

Chickpeas, boiled without salt — 240 g (cooked and drained); Sweet potato, edible portion — 220 g (raw); Spinach — 600 g (raw); Olive oil — 4 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 680 g (raw edible weight before cooking).

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 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.
  3. Wash the listed spinach and weigh it raw. Fold it into the hot dish to wilt, or steam separately and serve alongside. Use the listed oil only; a little water can prevent sticking.
  4. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
  5. Use Monterey High Vitamin D WHITE mushrooms with the 50% DV / 10 µg vitamin D per 85 g label. Weigh the listed raw edible amount before cooking, clean and slice, then dry-grill or cook in a non-stick pan without extra oil. The shopping list is raw edible weight, not grilled weight. Ordinary mushrooms and other Monterey varieties have different values.

Day total: Protein 59.1 g · Fat 30.5 g · Carbs 136.3 g · Fibre 34.3 g

Tuesday

Day 2 · 5 meals

≈ 999 kcal
Breakfast

Banana & peanut butter toast

≈ 146 kcal

Wholewheat bread (vegan-labelled for vegan menus) — 20 g (ready to eat); Smooth peanut butter, unsweetened — 10 g (ready to eat); Banana, peeled — 40 g (raw).

Protein 5.1 g · Fat 6 g · Carbs 19.9 g · Fibre 2.7 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

Carrot sticks & crushed chickpeas + fortified soy & seeds

≈ 189 kcal

Carrot — 25 g (raw); Chickpeas, boiled without salt — 45 g (cooked and drained); Olive oil — 1 g (ready to use); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat); Ground flaxseed — 5 g (ready to eat).

Protein 10.2 g · Fat 8.7 g · Carbs 19.7 g · Fibre 6.9 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.
  3. Whisk the listed ground flaxseed into the measured fortified soy drink, leave for 5 minutes, then stir again. Serve with the measured unsalted sunflower kernels alongside the snack.
  4. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  5. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Lunch

Quinoa, pepper & feta salad + wilted spinach

≈ 182 kcal

Quinoa — 20 g (dry); Feta cheese (vegetarian rennet where needed) — 15 g (ready to eat); Red bell pepper, deseeded — 55 g (raw); Cucumber, skin on — 75 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 10.3 g · Fat 6.3 g · Carbs 24.9 g · Fibre 6.2 g

How to make it · about 25 min

Optional batch: 4 equal servings

Quinoa — 80 g (dry); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Red bell pepper, deseeded — 220 g (raw); Cucumber, skin on — 300 g (raw); Olive oil — 4 g (ready to use); Spinach — 600 g (raw).

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. Rinse and cook the quinoa; cool slightly.
  2. Dice the pepper and cucumber and combine with quinoa, feta and oil.
  3. Wash the listed spinach and weigh it raw. Fold it into the hot dish to wilt, or steam separately and serve alongside. Use the listed oil only; a little water can prevent sticking.
  4. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
Afternoon snack

Apple & walnuts + fortified soy & seeds

≈ 115 kcal

Apple, cored, skin on — 25 g (raw); Walnut kernels — 5 g (ready to eat); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat).

Protein 5.9 g · Fat 7.6 g · Carbs 7.6 g · Fibre 2.4 g

How to make it · about 10 min
  1. Core and slice the apple and serve with the walnuts.
  2. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  4. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Dinner

Tofu & broccoli rice bowl + Monterey High Vitamin D white mushrooms + steamed kale

≈ 367 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 100 g (as packaged; pat dry, no pressing); Brown rice, long grain — 15 g (dry); Broccoli — 250 g (raw); Olive oil — 1 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 170 g (raw edible weight before cooking); Kale, trimmed — 100 g (raw).

Protein 32.5 g · Fat 11.6 g · Carbs 40.6 g · Fibre 15.3 g

How to make it · about 30 min

Optional batch: 4 equal servings

Nasoya High Protein Super Firm Tofu — vacuum pack — 400 g (as packaged; pat dry, no pressing); Brown rice, long grain — 60 g (dry); Broccoli — 1000 g (raw); Olive oil — 4 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 680 g (raw edible weight before cooking); Kale, trimmed — 400 g (raw).

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. 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. Remove tough kale stalks, wash and weigh the edible leaves raw, then chop. Steam until tender, checking after 5–8 minutes, and serve alongside. Do not add unmeasured oil; retain any cooking juices when practical.
  4. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
  5. Use Monterey High Vitamin D WHITE mushrooms with the 50% DV / 10 µg vitamin D per 85 g label. Weigh the listed raw edible amount before cooking, clean and slice, then dry-grill or cook in a non-stick pan without extra oil. The shopping list is raw edible weight, not grilled weight. Ordinary mushrooms and other Monterey varieties have different values.
  6. 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 64 g · Fat 40.2 g · Carbs 112.7 g · Fibre 33.5 g

Wednesday

Day 3 · 5 meals

≈ 1,000 kcal
Breakfast

Yoghurt, apple & almond bowl

≈ 209 kcal

Plain Greek yoghurt, 0% fat — 120 g (ready to eat); Apple, cored, skin on — 45 g (raw); Rolled oats — 15 g (dry); Almonds — 10 g (ready to eat).

Protein 16.5 g · Fat 6.5 g · Carbs 22.8 g · Fibre 3.8 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

Apple & walnuts + fortified soy & seeds

≈ 142 kcal

Apple, cored, skin on — 25 g (raw); Walnut kernels — 5 g (ready to eat); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat); Ground flaxseed — 5 g (ready to eat).

Protein 6.8 g · Fat 9.7 g · Carbs 9.1 g · Fibre 3.7 g

How to make it · about 10 min
  1. Core and slice the apple and serve with the walnuts.
  2. Whisk the listed ground flaxseed into the measured fortified soy drink, leave for 5 minutes, then stir again. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  4. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Lunch

Lentil & tomato pasta + wilted spinach

≈ 248 kcal

Lentils — 25 g (dry); Wholewheat pasta — 15 g (dry); Tomato — 250 g (raw); Carrot — 45 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 15.1 g · Fat 2.9 g · Carbs 46.3 g · Fibre 11.6 g

How to make it · about 35 min

Optional batch: 4 equal servings

Lentils — 100 g (dry); Wholewheat pasta — 60 g (dry); Tomato — 1000 g (raw); Carrot — 180 g (raw); Olive oil — 4 g (ready to use); Spinach — 600 g (raw).

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. 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.
  3. Wash the listed spinach and weigh it raw. Fold it into the hot dish to wilt, or steam separately and serve alongside. Use the listed oil only; a little water can prevent sticking.
  4. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
Afternoon snack

Greek yoghurt & berries + fortified soy & seeds

≈ 134 kcal

Plain Greek yoghurt, 0% fat — 85 g (ready to eat); Blueberries — 25 g (raw); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat).

Protein 13.9 g · Fat 4.7 g · Carbs 10.2 g · Fibre 2 g

How to make it · about 10 min
  1. Serve the plain yoghurt with washed berries.
  2. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  4. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Dinner

Chickpea, feta & tomato bowl + Monterey High Vitamin D white mushrooms + steamed kale

≈ 267 kcal

Chickpeas, boiled without salt — 65 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 20 g (ready to eat); Tomato — 90 g (raw); Cucumber, skin on — 70 g (raw); Olive oil — 1 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 170 g (raw edible weight before cooking); Kale, trimmed — 90 g (raw).

Protein 18.5 g · Fat 8.6 g · Carbs 34.6 g · Fibre 12.1 g

How to make it · about 20 min
  1. Drain the cooked chickpeas and chop the vegetables.
  2. Toss with the oil and crumble the feta over the top.
  3. Remove tough kale stalks, wash and weigh the edible leaves raw, then chop. Steam until tender, checking after 5–8 minutes, and serve alongside. Do not add unmeasured oil; retain any cooking juices when practical.
  4. Use Monterey High Vitamin D WHITE mushrooms with the 50% DV / 10 µg vitamin D per 85 g label. Weigh the listed raw edible amount before cooking, clean and slice, then dry-grill or cook in a non-stick pan without extra oil. The shopping list is raw edible weight, not grilled weight. Ordinary mushrooms and other Monterey varieties have different values.

Day total: Protein 70.8 g · Fat 32.4 g · Carbs 123 g · Fibre 33.2 g

Thursday

Day 4 · 5 meals

≈ 999 kcal
Breakfast

Tomato & feta eggs

≈ 165 kcal

Whole egg, without shell — 50 g (raw); Feta cheese (vegetarian rennet where needed) — 15 g (ready to eat); Tomato — 60 g (raw); Spinach — 150 g (raw); Olive oil — 1 g (ready to use).

Protein 13.2 g · Fat 9.7 g · Carbs 8.7 g · Fibre 4 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 200 g (raw); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Tomato — 240 g (raw); Spinach — 600 g (raw); Olive oil — 4 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. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
Morning snack

Greek yoghurt & berries + fortified soy & seeds

≈ 184 kcal

Plain Greek yoghurt, 0% fat — 125 g (ready to eat); Blueberries — 25 g (raw); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat); Ground flaxseed — 5 g (ready to eat).

Protein 18.9 g · Fat 7 g · Carbs 13.1 g · Fibre 3.4 g

How to make it · about 10 min
  1. Serve the plain yoghurt with washed berries.
  2. Whisk the listed ground flaxseed into the measured fortified soy drink, leave for 5 minutes, then stir again. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  4. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Lunch

Warm chickpea & sweet potato salad + wilted spinach

≈ 189 kcal

Chickpeas, boiled without salt — 60 g (cooked and drained); Sweet potato, edible portion — 55 g (raw); Spinach — 150 g (raw); Olive oil — 1 g (ready to use).

Protein 10.5 g · Fat 3.2 g · Carbs 32.9 g · Fibre 9.5 g

How to make it · about 35 min

Optional batch: 4 equal servings

Chickpeas, boiled without salt — 240 g (cooked and drained); Sweet potato, edible portion — 220 g (raw); Spinach — 600 g (raw); Olive oil — 4 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 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.
  3. Wash the listed spinach and weigh it raw. Fold it into the hot dish to wilt, or steam separately and serve alongside. Use the listed oil only; a little water can prevent sticking.
  4. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
Afternoon snack

Banana & peanut butter + fortified soy & seeds

≈ 117 kcal

Banana, peeled — 20 g (raw); Smooth peanut butter, unsweetened — 5 g (ready to eat); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat).

Protein 6.4 g · Fat 7 g · Carbs 9.2 g · Fibre 2.2 g

How to make it · about 10 min
  1. Weigh the peeled banana and serve with unsweetened peanut butter.
  2. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  4. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Dinner

Potato, spinach & egg skillet + Monterey High Vitamin D white mushrooms + steamed kale

≈ 344 kcal

Whole egg, without shell — 50 g (raw); Potato, skin on — 205 g (raw); Spinach — 150 g (raw); Olive oil — 1 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 170 g (raw edible weight before cooking); Kale, trimmed — 90 g (raw).

Protein 23.4 g · Fat 7.9 g · Carbs 51.7 g · Fibre 13.3 g

How to make it · about 30 min

Optional batch: 4 equal servings

Whole egg, without shell — 200 g (raw); Potato, skin on — 820 g (raw); Spinach — 600 g (raw); Olive oil — 4 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 680 g (raw edible weight before cooking); Kale, trimmed — 360 g (raw).

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. Remove tough kale stalks, wash and weigh the edible leaves raw, then chop. Steam until tender, checking after 5–8 minutes, and serve alongside. Do not add unmeasured oil; retain any cooking juices when practical.
  4. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
  5. Use Monterey High Vitamin D WHITE mushrooms with the 50% DV / 10 µg vitamin D per 85 g label. Weigh the listed raw edible amount before cooking, clean and slice, then dry-grill or cook in a non-stick pan without extra oil. The shopping list is raw edible weight, not grilled weight. Ordinary mushrooms and other Monterey varieties have different values.

Day total: Protein 72.4 g · Fat 34.8 g · Carbs 115.6 g · Fibre 32.4 g

Friday

Day 5 · 5 meals

≈ 997 kcal
Breakfast

Spinach eggs on toast

≈ 180 kcal

Whole egg, without shell — 50 g (raw); Spinach — 150 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 20 g (ready to eat); Tomato — 80 g (raw); Olive oil — 1 g (ready to use).

Protein 13.8 g · Fat 7.2 g · Carbs 17.5 g · Fibre 5.5 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 200 g (raw); Spinach — 600 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 80 g (ready to eat); Tomato — 320 g (raw); Olive oil — 4 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 small measured oil quantity, use a non-stick pan or baking paper and brush the oil over the food. Do not pour in unmeasured oil.
Morning snack

Banana & peanut butter + fortified soy & seeds

≈ 144 kcal

Banana, peeled — 20 g (raw); Smooth peanut butter, unsweetened — 5 g (ready to eat); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat); Ground flaxseed — 5 g (ready to eat).

Protein 7.3 g · Fat 9.1 g · Carbs 10.6 g · Fibre 3.6 g

How to make it · about 10 min
  1. Weigh the peeled banana and serve with unsweetened peanut butter.
  2. Whisk the listed ground flaxseed into the measured fortified soy drink, leave for 5 minutes, then stir again. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  4. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Lunch

Chickpea, feta & tomato bowl + wilted spinach

≈ 233 kcal

Chickpeas, boiled without salt — 70 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 20 g (ready to eat); Tomato — 90 g (raw); Cucumber, skin on — 35 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 14.4 g · Fat 7.9 g · Carbs 30.2 g · Fibre 9.9 g

How to make it · about 15 min

Optional batch: 4 equal servings

Chickpeas, boiled without salt — 280 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 80 g (ready to eat); Tomato — 360 g (raw); Cucumber, skin on — 140 g (raw); Olive oil — 4 g (ready to use); Spinach — 600 g (raw).

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. Drain the cooked chickpeas and chop the vegetables.
  2. Toss with the oil and crumble the feta over the top.
  3. Wash the listed spinach and weigh it raw. Fold it into the hot dish to wilt, or steam separately and serve alongside. Use the listed oil only; a little water can prevent sticking.
  4. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
Afternoon snack

Apple & almonds + fortified soy & seeds

≈ 114 kcal

Apple, cored, skin on — 30 g (raw); Almonds — 5 g (ready to eat); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat).

Protein 6.2 g · Fat 6.9 g · Carbs 8.7 g · Fibre 2.8 g

How to make it · about 10 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
  2. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  4. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Dinner

Lentil & vegetable pot + Monterey High Vitamin D white mushrooms + steamed kale

≈ 326 kcal

Lentils — 35 g (dry); Brown rice, long grain — 15 g (dry); Carrot — 50 g (raw); Tomato — 240 g (raw); Olive oil — 1 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 170 g (raw edible weight before cooking); Kale, trimmed — 100 g (raw).

Protein 21.2 g · Fat 3.9 g · Carbs 58.2 g · Fibre 14.7 g

How to make it · about 35 min

Optional batch: 4 equal servings

Lentils — 140 g (dry); Brown rice, long grain — 60 g (dry); Carrot — 200 g (raw); Tomato — 960 g (raw); Olive oil — 4 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 680 g (raw edible weight before cooking); Kale, trimmed — 400 g (raw).

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. 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. Remove tough kale stalks, wash and weigh the edible leaves raw, then chop. Steam until tender, checking after 5–8 minutes, and serve alongside. Do not add unmeasured oil; retain any cooking juices when practical.
  4. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
  5. Use Monterey High Vitamin D WHITE mushrooms with the 50% DV / 10 µg vitamin D per 85 g label. Weigh the listed raw edible amount before cooking, clean and slice, then dry-grill or cook in a non-stick pan without extra oil. The shopping list is raw edible weight, not grilled weight. Ordinary mushrooms and other Monterey varieties have different values.

Day total: Protein 62.9 g · Fat 35 g · Carbs 125.2 g · Fibre 36.5 g

Saturday

Day 6 · 5 meals

≈ 997 kcal
Breakfast

Warm quinoa, berries & yoghurt

≈ 149 kcal

Quinoa — 20 g (dry); Plain Greek yoghurt, 0% fat — 50 g (ready to eat); Blueberries — 30 g (raw); Almonds — 5 g (ready to eat).

Protein 9.2 g · Fat 4 g · Carbs 20.1 g · Fibre 2.7 g

How to make it · about 25 min

Optional batch: 4 equal servings

Quinoa — 80 g (dry); Plain Greek yoghurt, 0% fat — 200 g (ready to eat); Blueberries — 120 g (raw); Almonds — 20 g (ready to eat).

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. 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 & almonds + fortified soy & seeds

≈ 140 kcal

Apple, cored, skin on — 30 g (raw); Almonds — 5 g (ready to eat); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat); Ground flaxseed — 5 g (ready to eat).

Protein 7.1 g · Fat 9 g · Carbs 10.2 g · Fibre 4.1 g

How to make it · about 10 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
  2. Whisk the listed ground flaxseed into the measured fortified soy drink, leave for 5 minutes, then stir again. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  4. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Lunch

Tofu & broccoli rice bowl + wilted spinach

≈ 326 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 100 g (as packaged; pat dry, no pressing); Brown rice, long grain — 15 g (dry); Broccoli — 250 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 27.9 g · Fat 10.7 g · Carbs 35.7 g · Fibre 12.5 g

How to make it · about 30 min

Optional batch: 4 equal servings

Nasoya High Protein Super Firm Tofu — vacuum pack — 400 g (as packaged; pat dry, no pressing); Brown rice, long grain — 60 g (dry); Broccoli — 1000 g (raw); Olive oil — 4 g (ready to use); Spinach — 600 g (raw).

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. 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. Wash the listed spinach and weigh it raw. Fold it into the hot dish to wilt, or steam separately and serve alongside. Use the listed oil only; a little water can prevent sticking.
  4. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
  5. 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 + fortified soy & seeds

≈ 135 kcal

Carrot — 20 g (raw); Chickpeas, boiled without salt — 30 g (cooked and drained); Olive oil — 1 g (ready to use); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat).

Protein 7.9 g · Fat 6.2 g · Carbs 13.6 g · Fibre 4.3 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.
  3. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  4. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  5. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Dinner

Lentil & tomato pasta + Monterey High Vitamin D white mushrooms + steamed kale

≈ 247 kcal

Lentils — 20 g (dry); Wholewheat pasta — 15 g (dry); Tomato — 190 g (raw); Carrot — 35 g (raw); Olive oil — 1 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 170 g (raw edible weight before cooking); Kale, trimmed — 75 g (raw).

Protein 17.2 g · Fat 3.2 g · Carbs 43.7 g · Fibre 11.9 g

How to make it · about 35 min

Optional batch: 4 equal servings

Lentils — 80 g (dry); Wholewheat pasta — 60 g (dry); Tomato — 760 g (raw); Carrot — 140 g (raw); Olive oil — 4 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 680 g (raw edible weight before cooking); Kale, trimmed — 300 g (raw).

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. 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.
  3. Remove tough kale stalks, wash and weigh the edible leaves raw, then chop. Steam until tender, checking after 5–8 minutes, and serve alongside. Do not add unmeasured oil; retain any cooking juices when practical.
  4. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
  5. Use Monterey High Vitamin D WHITE mushrooms with the 50% DV / 10 µg vitamin D per 85 g label. Weigh the listed raw edible amount before cooking, clean and slice, then dry-grill or cook in a non-stick pan without extra oil. The shopping list is raw edible weight, not grilled weight. Ordinary mushrooms and other Monterey varieties have different values.

Day total: Protein 69.3 g · Fat 33.1 g · Carbs 123.3 g · Fibre 35.5 g

Sunday

Day 7 · 5 meals

≈ 997 kcal
Breakfast

Banana & walnut porridge

≈ 149 kcal

Rolled oats — 15 g (dry); Milk, 2% fat — 65 g (ready to use); Banana, peeled — 30 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 5.2 g · Fat 5.6 g · Carbs 20.8 g · Fibre 2.6 g

How to make it · about 15 min

Optional batch: 4 equal servings

Rolled oats — 60 g (dry); Milk, 2% fat — 260 g (ready to use); Banana, peeled — 120 g (raw); Walnut kernels — 20 g (ready to eat).

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. 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

Carrot sticks & crushed chickpeas + fortified soy & seeds

≈ 195 kcal

Carrot — 40 g (raw); Chickpeas, boiled without salt — 45 g (cooked and drained); Olive oil — 1 g (ready to use); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat); Ground flaxseed — 5 g (ready to eat).

Protein 10.3 g · Fat 8.7 g · Carbs 21.1 g · Fibre 7.3 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.
  3. Whisk the listed ground flaxseed into the measured fortified soy drink, leave for 5 minutes, then stir again. Serve with the measured unsalted sunflower kernels alongside the snack.
  4. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  5. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Lunch

Lentil & vegetable pot + wilted spinach

≈ 289 kcal

Lentils — 35 g (dry); Brown rice, long grain — 15 g (dry); Carrot — 55 g (raw); Tomato — 250 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 16.7 g · Fat 3.1 g · Carbs 54.1 g · Fibre 12.1 g

How to make it · about 35 min

Optional batch: 4 equal servings

Lentils — 140 g (dry); Brown rice, long grain — 60 g (dry); Carrot — 220 g (raw); Tomato — 1000 g (raw); Olive oil — 4 g (ready to use); Spinach — 600 g (raw).

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. 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. Wash the listed spinach and weigh it raw. Fold it into the hot dish to wilt, or steam separately and serve alongside. Use the listed oil only; a little water can prevent sticking.
  4. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
Afternoon snack

Apple & walnuts + fortified soy & seeds

≈ 115 kcal

Apple, cored, skin on — 25 g (raw); Walnut kernels — 5 g (ready to eat); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat).

Protein 5.9 g · Fat 7.6 g · Carbs 7.6 g · Fibre 2.4 g

How to make it · about 10 min
  1. Core and slice the apple and serve with the walnuts.
  2. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
  4. Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Dinner

Quinoa, pepper & feta salad + Monterey High Vitamin D white mushrooms + steamed kale

≈ 249 kcal

Quinoa — 25 g (dry); Feta cheese (vegetarian rennet where needed) — 15 g (ready to eat); Red bell pepper, deseeded — 90 g (raw); Cucumber, skin on — 70 g (raw); Olive oil — 1 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 170 g (raw edible weight before cooking); Kale, trimmed — 100 g (raw).

Protein 15.9 g · Fat 7.6 g · Carbs 35 g · Fibre 10.1 g

How to make it · about 25 min

Optional batch: 4 equal servings

Quinoa — 100 g (dry); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Red bell pepper, deseeded — 360 g (raw); Cucumber, skin on — 280 g (raw); Olive oil — 4 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 680 g (raw edible weight before cooking); Kale, trimmed — 400 g (raw).

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. Rinse and cook the quinoa; cool slightly.
  2. Dice the pepper and cucumber and combine with quinoa, feta and oil.
  3. Remove tough kale stalks, wash and weigh the edible leaves raw, then chop. Steam until tender, checking after 5–8 minutes, and serve alongside. Do not add unmeasured oil; retain any cooking juices when practical.
  4. Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
  5. Use Monterey High Vitamin D WHITE mushrooms with the 50% DV / 10 µg vitamin D per 85 g label. Weigh the listed raw edible amount before cooking, clean and slice, then dry-grill or cook in a non-stick pan without extra oil. The shopping list is raw edible weight, not grilled weight. Ordinary mushrooms and other Monterey varieties have different values.

Day total: Protein 54 g · Fat 32.6 g · Carbs 138.6 g · Fibre 34.5 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.

Vitamins and minerals: what we can check

These estimates sum the listed raw, dry or ready-to-eat ingredients. They do not account for cooking losses, absorption or your individual requirements. A value below a general reference is a reason for review, not a diagnosis. This menu is not verified as nutritionally complete.

The soy drink, tofu and high vitamin D mushrooms use the specific manufacturer-labelled products linked below. Silk soy drink is measured by volume; Nasoya tofu by packaged weight; Monterey mushrooms by raw edible weight. No density conversion or cooked-to-raw yield is assumed. Label values are rounded, and unlisted nutrients remain unknown.

View the seven-day ingredient nutrient check
NutrientDaily ingredient rangeGeneral FDA label reference
Vitamin AIncomplete data; known ingredients contribute 1,482.6–3,064.8 µg RAE
Known-part mean: 2,121 µg RAE		900 µg RAE
Vitamin CIncomplete data; known ingredients contribute 185.3–438 mg
Known-part mean: 288.4 mg		90 mg
Vitamin D23–25.1 µg
Weekly mean: 23.7 µg		20 µg
Vitamin EIncomplete data; known ingredients contribute 16.4–20.7 mg alpha-tocopherol
Known-part mean: 18.1 mg alpha-tocopherol		15 mg alpha-tocopherol
Vitamin KIncomplete data; known ingredients contribute 1,132.4–2,544.3 µg
Known-part mean: 1,600.3 µg		120 µg
Thiamin (B1)Incomplete data; known ingredients contribute 1.1–1.4 mg
Known-part mean: 1.2 mg		1.2 mg
Riboflavin (B2)Incomplete data; known ingredients contribute 2.4–3.4 mg
Known-part mean: 2.7 mg		1.3 mg
Niacin (measured, not NE)Incomplete data; known ingredients contribute 14.7–17.7 mg
Known-part mean: 15.9 mg		Not directly comparable to niacin equivalents
Vitamin B6Incomplete data; known ingredients contribute 1.5–2.4 mg
Known-part mean: 1.9 mg		1.7 mg
FolateIncomplete data; known ingredients contribute 758.7–1,215.3 µg DFE
Known-part mean: 922.4 µg DFE		400 µg DFE
Vitamin B12Incomplete data; known ingredients contribute 2.7–4.5 µg
Known-part mean: 3.4 µg		2.4 µg
Pantothenic acidIncomplete data; known ingredients contribute 5.2–6.3 mg
Known-part mean: 5.6 mg		5 mg
CholineIncomplete data; known ingredients contribute 152.7–479.8 mg
Known-part mean: 256.7 mg		550 mg
Calcium996.9–1,323.6 mg
Weekly mean: 1,105.6 mg		1,300 mg
Iron18.2–25.5 mg
Weekly mean: 21 mg		18 mg
MagnesiumIncomplete data; known ingredients contribute 436.3–612.5 mg
Known-part mean: 494.1 mg		420 mg
PhosphorusIncomplete data; known ingredients contribute 881.6–1,147.5 mg
Known-part mean: 1,015.8 mg		1,250 mg
Potassium3,996.3–5,645.1 mg
Weekly mean: 4,613.5 mg		4,700 mg
ZincIncomplete data; known ingredients contribute 6.2–8 mg
Known-part mean: 7.2 mg		11 mg
CopperIncomplete data; known ingredients contribute 1.8–2.3 mg
Known-part mean: 2.1 mg		0.9 mg
ManganeseIncomplete data; known ingredients contribute 5.4–6.8 mg
Known-part mean: 6 mg		2.3 mg
SeleniumIncomplete data; known ingredients contribute 40.8–76.8 µg
Known-part mean: 56.7 µg		55 µg
IodineIncomplete data; known ingredients contribute 15–15 µg
Known-part mean: 15 µg		150 µg
BiotinNot available30 µg
ChromiumNot available35 µg
MolybdenumNot available45 µg
ChlorideNot available2,300 mg
Sodium (excluding added salt)436.3–924.7 mg
Weekly mean: 664.9 mg		2,300 mg (upper label guide)
Saturated fat4.5–8 g
Weekly mean: 6.3 g		20 g (upper label guide)

FDA values are general labelling references, not a prescription for a 700–1200 calorie diet, and are not scaled down with calories. Protein needs depend in part on body weight. Iodine is partly reported on the soy drink label; other ingredients may be unreported. Biotin, chromium, molybdenum and chloride remain unavailable. Missing values are not zero. Added salt and optional ingredients are excluded. Fortified products and calcium-set tofu vary by brand.

FDA reference values · Source data and calculation limits

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

Nearby calorie targets: vegetarian menus

All vegetarian plans →
Chickpea, feta & tomato bowl — serving suggestionVegetarian

900 Calorie Vegetarian Meal Plan

On the menu: Chickpea, feta & tomato bowl.

Low-energy example · specialist guidance needed

7 days · ≈ 899 kcal/day
Quinoa, pepper & feta salad — serving suggestionVegetarian

1100 Calorie Vegetarian Meal Plan

On the menu: Quinoa, pepper & feta salad.

Low-energy example · specialist guidance needed

7 days · ≈ 1,097 kcal/day
Tofu & cooked greens — serving suggestionVegetarian

800 Calorie Vegetarian Meal Plan

On the menu: Tofu & cooked greens.

Low-energy example · specialist guidance needed

7 days · ≈ 798 kcal/day
Warm chickpea & sweet potato salad — serving suggestionVegetarian

1200 Calorie Vegetarian Meal Plan

On the menu: Warm chickpea & sweet potato salad.

Low-energy example · specialist guidance needed

7 days · ≈ 1,197 kcal/day

Other eating styles at 1,000 calories

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

Help with your weekly menu