1200 Calorie Vegetarian Meal Plan: 7-Day Menu

Daily nutrition totals

Estimated energy from the ingredient weights below, including oil. A target is an organising label; the daily totals show what the menu actually contains.

Daily estimated energy and difference from target
Day	Estimated kcal	From target
Monday	1,197	-3
Tuesday	1,198	-2
Wednesday	1,196	-4
Thursday	1,197	-3
Friday	1,198	-2
Saturday	1,196	-4
Sunday	1,198	-2

Weekly average: ≈ 1,197 kcal per day.

Meal plan questions

How many calories does the 1200 Calorie Vegetarian Meal Plan provide?

ISE Nutrition 1200 Calorie Vegetarian Meal Plan has a target of 1,200 kcal and a calculated seven-day mean of approximately 1,197 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 1200 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 1200 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 1200 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 1200 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

≈ 1,197 kcal

Breakfast

Warm quinoa, berries & yoghurt

≈ 231 kcal

Quinoa — 20 g (dry); Plain Greek yoghurt, 0% fat — 135 g (ready to eat); Blueberries — 35 g (raw); Almonds — 10 g (ready to eat).

Protein 19 g · Fat 6.8 g · Carbs 24.9 g · Fibre 3.5 g

How to make it · about 25 min

Optional batch: 4 equal servings

Quinoa — 80 g (dry); Plain Greek yoghurt, 0% fat — 540 g (ready to eat); Blueberries — 140 g (raw); Almonds — 40 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.

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

Morning snack

Banana & peanut butter + fortified soy & seeds

≈ 148 kcal

Banana, peeled — 25 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 11.8 g · Fibre 3.7 g

How to make it · about 10 min

Weigh the peeled banana and serve with unsweetened peanut butter.
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.
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.
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

≈ 340 kcal

Lentils — 55 g (dry); Brown rice, long grain — 15 g (dry); Carrot — 70 g (raw); Tomato — 105 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 20.5 g · Fat 3 g · Carbs 62.5 g · Fibre 12.9 g

How to make it · about 35 min

Optional batch: 4 equal servings

Lentils — 220 g (dry); Brown rice, long grain — 60 g (dry); Carrot — 280 g (raw); Tomato — 420 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.

Rinse the lentils. Soften diced carrot and tomato in the oil.
Add lentils and enough water to simmer until tender, following the lentil packet. Cook the rice separately and serve together.
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.
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

≈ 162 kcal

Carrot — 45 g (raw); Chickpeas, boiled without salt — 40 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 9 g · Fat 6.5 g · Carbs 18.8 g · Fibre 5.7 g

How to make it · about 10 min

Drain and crush the cooked chickpeas with the oil and a little water.
Cut the carrots into sticks and serve with the chickpea dip.
Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
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.
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

≈ 316 kcal

Lentils — 35 g (dry); Wholewheat pasta — 20 g (dry); Tomato — 135 g (raw); Carrot — 55 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 21.3 g · Fat 3.5 g · Carbs 56.7 g · Fibre 13.8 g

How to make it · about 35 min

Optional batch: 4 equal servings

Lentils — 140 g (dry); Wholewheat pasta — 80 g (dry); Tomato — 540 g (raw); Carrot — 220 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.

Rinse the lentils and simmer in water until tender, following the packet. Cook the pasta separately.
Soften the carrot and tomato in the oil. Fold in the cooked lentils and drained pasta; simmer together briefly.
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.
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.
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 77.1 g · Fat 28.9 g · Carbs 174.7 g · Fibre 39.6 g

Tuesday

Day 2 · 5 meals

≈ 1,198 kcal

Breakfast

Yoghurt, apple & almond bowl

≈ 229 kcal

Plain Greek yoghurt, 0% fat — 150 g (ready to eat); Apple, cored, skin on — 50 g (raw); Rolled oats — 15 g (dry); Almonds — 10 g (ready to eat).

Protein 19.5 g · Fat 6.6 g · Carbs 24.6 g · Fibre 4 g

How to make it · about 10 min

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

Morning snack

Carrot sticks & crushed chickpeas + fortified soy & seeds

≈ 183 kcal

Carrot — 50 g (raw); Chickpeas, boiled without salt — 35 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 9.5 g · Fat 8.5 g · Carbs 19.3 g · Fibre 6.9 g

How to make it · about 10 min

Drain and crush the cooked chickpeas with the oil and a little water.
Cut the carrots into sticks and serve with the chickpea dip.
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.
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.
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

≈ 304 kcal

Chickpeas, boiled without salt — 100 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 25 g (ready to eat); Tomato — 130 g (raw); Cucumber, skin on — 50 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 18.2 g · Fat 9.9 g · Carbs 40.7 g · Fibre 12.7 g

How to make it · about 15 min

Optional batch: 4 equal servings

Chickpeas, boiled without salt — 400 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 100 g (ready to eat); Tomato — 520 g (raw); Cucumber, skin on — 200 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.

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

≈ 145 kcal

Plain Greek yoghurt, 0% fat — 100 g (ready to eat); Blueberries — 30 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 15.5 g · Fat 4.8 g · Carbs 11.5 g · Fibre 2.2 g

How to make it · about 10 min

Serve the plain yoghurt with washed berries.
Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
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.
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

≈ 337 kcal

Lentils — 45 g (dry); Brown rice, long grain — 15 g (dry); Carrot — 65 g (raw); Tomato — 120 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 22.1 g · Fat 3.5 g · Carbs 60.2 g · Fibre 13.7 g

How to make it · about 35 min

Optional batch: 4 equal servings

Lentils — 180 g (dry); Brown rice, long grain — 60 g (dry); Carrot — 260 g (raw); Tomato — 480 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.

Rinse the lentils. Soften diced carrot and tomato in the oil.
Add lentils and enough water to simmer until tender, following the lentil packet. Cook the rice separately and serve together.
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.
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.
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 84.8 g · Fat 33.3 g · Carbs 156.3 g · Fibre 39.5 g

Wednesday

Day 3 · 5 meals

≈ 1,196 kcal

Breakfast

Spinach eggs on toast

≈ 318 kcal

Whole egg, without shell — 85 g (raw); Spinach — 125 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 60 g (ready to eat); Tomato — 40 g (raw); Olive oil — 1 g (ready to use).

Protein 22.1 g · Fat 11.8 g · Carbs 32.3 g · Fibre 6.8 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 340 g (raw); Spinach — 500 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 240 g (ready to eat); Tomato — 160 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.

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

≈ 202 kcal

Plain Greek yoghurt, 0% fat — 150 g (ready to eat); Blueberries — 30 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 21.5 g · Fat 7.1 g · Carbs 14.7 g · Fibre 3.5 g

How to make it · about 10 min

Serve the plain yoghurt with washed berries.
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.
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.
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

≈ 264 kcal

Whole egg, without shell — 90 g (raw); Potato, skin on — 85 g (raw); Spinach — 150 g (raw); Olive oil — 1 g (ready to use); Kale, trimmed — 75 g (raw).

Protein 19.6 g · Fat 11.3 g · Carbs 24.3 g · Fibre 8.2 g

How to make it · about 30 min

Optional batch: 4 equal servings

Whole egg, without shell — 360 g (raw); Potato, skin on — 340 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.

Dice the potatoes and simmer until nearly tender, then drain.
Heat the oil in a pan, add the potatoes and spinach, then pour in beaten eggs. Cook until the eggs are firm throughout.
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.
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

≈ 150 kcal

Apple, cored, skin on — 30 g (raw); Walnut kernels — 10 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 6.6 g · Fat 10.9 g · Carbs 9 g · Fibre 2.8 g

How to make it · about 10 min

Core and slice the apple and serve with the walnuts.
Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
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.
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

≈ 262 kcal

Chickpeas, boiled without salt — 75 g (cooked and drained); Sweet potato, edible portion — 65 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 18 g · Fat 3.6 g · Carbs 45.1 g · Fibre 13 g

How to make it · about 35 min

Optional batch: 4 equal servings

Chickpeas, boiled without salt — 300 g (cooked and drained); Sweet potato, edible portion — 260 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.

Dice the sweet potato and roast with the oil at 200°C / 390°F until tender.
Add the drained chickpeas to heat through. Serve over spinach, allowing it to wilt.
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.
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.
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 87.8 g · Fat 44.7 g · Carbs 125.4 g · Fibre 34.3 g

Thursday

Day 4 · 5 meals

≈ 1,197 kcal

Breakfast

Banana & walnut porridge

≈ 230 kcal

Rolled oats — 35 g (dry); Milk, 2% fat — 40 g (ready to use); Banana, peeled — 50 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 7.2 g · Fat 6.5 g · Carbs 37.7 g · Fibre 5.2 g

How to make it · about 15 min

Optional batch: 2 equal servings

Rolled oats — 70 g (dry); Milk, 2% fat — 80 g (ready to use); Banana, peeled — 100 g (raw); Walnut kernels — 10 g (ready to eat).

Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 2 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.

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

Morning snack

Apple & walnuts + fortified soy & seeds

≈ 144 kcal

Apple, cored, skin on — 30 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 9.8 g · Fibre 3.9 g

How to make it · about 10 min

Core and slice the apple and serve with the walnuts.
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.
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.
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

≈ 320 kcal

Lentils — 45 g (dry); Wholewheat pasta — 20 g (dry); Tomato — 130 g (raw); Carrot — 60 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 19.8 g · Fat 3.1 g · Carbs 59.5 g · Fibre 13.2 g

How to make it · about 35 min

Optional batch: 4 equal servings

Lentils — 180 g (dry); Wholewheat pasta — 80 g (dry); Tomato — 520 g (raw); Carrot — 240 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.

Rinse the lentils and simmer in water until tender, following the packet. Cook the pasta separately.
Soften the carrot and tomato in the oil. Fold in the cooked lentils and drained pasta; simmer together briefly.
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.
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

≈ 145 kcal

Apple, cored, skin on — 35 g (raw); Almonds — 10 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 7.3 g · Fat 9.4 g · Carbs 10.5 g · Fibre 3.5 g

How to make it · about 10 min

Core the apple, weigh the edible portion and slice. Serve with the almonds.
Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
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.
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

≈ 358 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 120 g (as packaged; pat dry, no pressing); Brown rice, long grain — 15 g (dry); Broccoli — 165 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 32.4 g · Fat 12.4 g · Carbs 34.3 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 — 480 g (as packaged; pat dry, no pressing); Brown rice, long grain — 60 g (dry); Broccoli — 660 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.

Cook the dry rice according to the packet.
Drain and cube the tofu. Pan-fry in the measured oil, turning until hot throughout. Steam the broccoli and serve over rice.
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.
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.
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.
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 73.5 g · Fat 41.1 g · Carbs 151.8 g · Fibre 38.3 g

Friday

Day 5 · 5 meals

≈ 1,198 kcal

Breakfast

Berry overnight oats

≈ 214 kcal

Rolled oats — 20 g (dry); Plain Greek yoghurt, 0% fat — 150 g (ready to eat); Blueberries — 30 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 18.9 g · Fat 5.2 g · Carbs 24 g · Fibre 3.1 g

How to make it · about 10 min

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

Morning snack

Apple & almonds + fortified soy & seeds

≈ 172 kcal

Apple, cored, skin on — 35 g (raw); Almonds — 10 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 8.2 g · Fat 11.5 g · Carbs 11.9 g · Fibre 4.9 g

How to make it · about 10 min

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

≈ 319 kcal

Quinoa — 40 g (dry); Feta cheese (vegetarian rennet where needed) — 35 g (ready to eat); Red bell pepper, deseeded — 110 g (raw); Cucumber, skin on — 45 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 16.3 g · Fat 11.9 g · Carbs 40.7 g · Fibre 8.6 g

How to make it · about 25 min

Optional batch: 4 equal servings

Quinoa — 160 g (dry); Feta cheese (vegetarian rennet where needed) — 140 g (ready to eat); Red bell pepper, deseeded — 440 g (raw); Cucumber, skin on — 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.

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

≈ 121 kcal

Banana, peeled — 25 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 10.3 g · Fibre 2.3 g

How to make it · about 10 min

Weigh the peeled banana and serve with unsweetened peanut butter.
Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
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.
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

≈ 372 kcal

Chickpeas, boiled without salt — 105 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 35 g (ready to eat); Tomato — 110 g (raw); Cucumber, skin on — 80 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 24 g · Fat 12.7 g · Carbs 46.6 g · Fibre 14.8 g

How to make it · about 20 min

Drain the cooked chickpeas and chop the vegetables.
Toss with the oil and crumble the feta over the top.
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.
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 73.8 g · Fat 48.3 g · Carbs 133.5 g · Fibre 33.7 g

Saturday

Day 6 · 5 meals

≈ 1,196 kcal

Breakfast

Banana & peanut butter toast

≈ 280 kcal

Wholewheat bread (vegan-labelled for vegan menus) — 75 g (ready to eat); Smooth peanut butter, unsweetened — 10 g (ready to eat); Banana, peeled — 35 g (raw).

Protein 11.9 g · Fat 7.9 g · Carbs 42.2 g · Fibre 5.9 g

How to make it · about 10 min

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

Morning snack

Banana & peanut butter + fortified soy & seeds

≈ 148 kcal

Banana, peeled — 25 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 11.8 g · Fibre 3.7 g

How to make it · about 10 min

Weigh the peeled banana and serve with unsweetened peanut butter.
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.
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.
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

≈ 245 kcal

Chickpeas, boiled without salt — 65 g (cooked and drained); Sweet potato, edible portion — 110 g (raw); Spinach — 150 g (raw); Olive oil — 1 g (ready to use).

Protein 11.8 g · Fat 3.3 g · Carbs 45.4 g · Fibre 11.5 g

How to make it · about 35 min

Optional batch: 4 equal servings

Chickpeas, boiled without salt — 260 g (cooked and drained); Sweet potato, edible portion — 440 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.

Dice the sweet potato and roast with the oil at 200°C / 390°F until tender.
Add the drained chickpeas to heat through. Serve over spinach, allowing it to wilt.
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.
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

≈ 162 kcal

Carrot — 65 g (raw); Chickpeas, boiled without salt — 35 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 8.7 g · Fat 6.4 g · Carbs 19.3 g · Fibre 5.9 g

How to make it · about 10 min

Drain and crush the cooked chickpeas with the oil and a little water.
Cut the carrots into sticks and serve with the chickpea dip.
Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
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.
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

≈ 361 kcal

Whole egg, without shell — 130 g (raw); Potato, skin on — 85 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 — 75 g (raw).

Protein 30.6 g · Fat 15.1 g · Carbs 30.6 g · Fibre 10.2 g

How to make it · about 30 min

Optional batch: 4 equal servings

Whole egg, without shell — 520 g (raw); Potato, skin on — 340 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 — 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.

Dice the potatoes and simmer until nearly tender, then drain.
Heat the oil in a pan, add the potatoes and spinach, then pour in beaten eggs. Cook until the eggs are firm throughout.
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.
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.
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 70.3 g · Fat 41.8 g · Carbs 149.3 g · Fibre 37.2 g

Sunday

Day 7 · 5 meals

≈ 1,198 kcal

Breakfast

Tomato & feta eggs

≈ 266 kcal

Whole egg, without shell — 110 g (raw); Feta cheese (vegetarian rennet where needed) — 15 g (ready to eat); Tomato — 250 g (raw); Spinach — 65 g (raw); Olive oil — 1 g (ready to use).

Protein 20 g · Fat 15.4 g · Carbs 13.5 g · Fibre 4.4 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 440 g (raw); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Tomato — 1000 g (raw); Spinach — 260 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.

Soften the chopped tomato and spinach in the oil.
Add the beaten eggs and crumble in the feta. Cook until the eggs are firm.
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

Carrot sticks & crushed chickpeas + fortified soy & seeds

≈ 213 kcal

Carrot — 65 g (raw); Chickpeas, boiled without salt — 50 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 11 g · Fat 8.9 g · Carbs 24.9 g · Fibre 8.4 g

How to make it · about 10 min

Drain and crush the cooked chickpeas with the oil and a little water.
Cut the carrots into sticks and serve with the chickpea dip.
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.
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.
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.

Cook the dry rice according to the packet.
Drain and cube the tofu. Pan-fry in the measured oil, turning until hot throughout. Steam the broccoli and serve over rice.
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.
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.
Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.

Afternoon snack

Greek yoghurt & berries + fortified soy & seeds

≈ 116 kcal

Plain Greek yoghurt, 0% fat — 50 g (ready to eat); Blueberries — 30 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 10.4 g · Fat 4.6 g · Carbs 9.7 g · Fibre 2.2 g

How to make it · about 10 min

Serve the plain yoghurt with washed berries.
Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
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.
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

≈ 277 kcal

Quinoa — 35 g (dry); Feta cheese (vegetarian rennet where needed) — 20 g (ready to eat); Red bell pepper, deseeded — 50 g (raw); Cucumber, skin on — 45 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 16.8 g · Fat 8.7 g · Carbs 37.2 g · Fibre 8.8 g

How to make it · about 25 min

Optional batch: 4 equal servings

Quinoa — 140 g (dry); Feta cheese (vegetarian rennet where needed) — 80 g (ready to eat); Red bell pepper, deseeded — 200 g (raw); Cucumber, skin on — 180 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.

Rinse and cook the quinoa; cool slightly.
Dice the pepper and cucumber and combine with quinoa, feta and oil.
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.
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.
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 86.1 g · Fat 48.3 g · Carbs 121 g · Fibre 36.3 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.

Meat, fish & eggs

Whole egg, without shell — 415 g (raw)

Dairy

Plain Greek yoghurt, 0% fat — 735 g (ready to eat)
Feta cheese (vegetarian rennet where needed) — 130 g (ready to eat)
Milk, 2% fat — 40 g (ready to use)

Grains & starches

Quinoa — 95 g (dry)
Brown rice, long grain — 60 g (dry)
Wholewheat pasta — 40 g (dry)
Rolled oats — 70 g (dry)
Wholewheat bread (vegan-labelled for vegan menus) — 135 g (ready to eat)
Potato, skin on — 170 g (raw)
Sweet potato, edible portion — 175 g (raw)

Legumes & plant proteins

Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 1,680 mL (ready to drink; shake first)
Lentils — 180 g (dry)
Chickpeas, boiled without salt — 505 g (cooked and drained)
Nasoya High Protein Super Firm Tofu — vacuum pack — 220 g (as packaged; pat dry, no pressing)

Nuts, oils & pantry

Almonds — 40 g (ready to eat)
Smooth peanut butter, unsweetened — 25 g (ready to eat)
Sunflower seed kernels, unsalted — 70 g (ready to eat)
Ground flaxseed — 35 g (ready to eat)
Olive oil — 20 g (ready to use)
Walnut kernels — 25 g (ready to eat)

Download shopping list

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

Preparation and storage

Check what you already have.
Compare the shopping list with your fridge and pantry. Check labels against the eating style and your own restrictions.
Prepare the next few meals.
Cook a grain or legume batch for the next few days, keeping dry and cooked weights distinct. Do not store the entire cooked week in the fridge.
Keep food safe.
Refrigerate perishables promptly at 4°C / 40°F or below. Use refrigerated cooked leftovers within 3–4 days, or freeze portions for later. Follow product labels and safe cooking temperatures.
Portion before you cook.
Weigh or measure each ingredient in its stated unit and condition, including oil. Separate raw meat and fish from ready-to-eat foods; wash hands, utensils and surfaces.

Ingredient swaps and recalculation

Changing ingredients changes nutrition. These are culinary alternatives, not equal-calorie substitutions.

Swap chicken for turkey if the eating style permits; use the new ingredient's nutrition.
Swap rice for quinoa; dry and cooked weights are not interchangeable.
Use plain frozen vegetables in place of fresh where practical; check sauce-free ingredients and cooking instructions.
Nut and seed substitutions require an allergy check and a new calculation.

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

Nutrient	Daily ingredient range	General FDA label reference
Vitamin A	Incomplete data; known ingredients contribute 1,342.9–3,261.5 µg RAE Known-part mean: 2,339.5 µg RAE	900 µg RAE
Vitamin C	Incomplete data; known ingredients contribute 163.8–460.5 mg Known-part mean: 251.9 mg	90 mg
Vitamin D	23–26.5 µg Weekly mean: 24.3 µg	20 µg
Vitamin E	Incomplete data; known ingredients contribute 17.1–21.5 mg alpha-tocopherol Known-part mean: 19.1 mg alpha-tocopherol	15 mg alpha-tocopherol
Vitamin K	Incomplete data; known ingredients contribute 1,065.7–2,368.2 µg Known-part mean: 1,456.8 µg	120 µg
Thiamin (B1)	Incomplete data; known ingredients contribute 1.1–1.8 mg Known-part mean: 1.4 mg	1.2 mg
Riboflavin (B2)	Incomplete data; known ingredients contribute 2.3–3.6 mg Known-part mean: 3 mg	1.3 mg
Niacin (measured, not NE)	Incomplete data; known ingredients contribute 14.6–19.2 mg Known-part mean: 16.7 mg	Not directly comparable to niacin equivalents
Vitamin B6	Incomplete data; known ingredients contribute 1.7–2.3 mg Known-part mean: 2 mg	1.7 mg
Folate	Incomplete data; known ingredients contribute 795.4–1,223.4 µg DFE Known-part mean: 978.2 µg DFE	400 µg DFE
Vitamin B12	Incomplete data; known ingredients contribute 2.6–5.1 µg Known-part mean: 4.1 µg	2.4 µg
Pantothenic acid	Incomplete data; known ingredients contribute 5.6–7.5 mg Known-part mean: 6.6 mg	5 mg
Choline	Incomplete data; known ingredients contribute 167.2–705.1 mg Known-part mean: 369.6 mg	550 mg
Calcium	968.5–1,355.3 mg Weekly mean: 1,183 mg	1,300 mg
Iron	19.3–27 mg Weekly mean: 22.5 mg	18 mg
Magnesium	Incomplete data; known ingredients contribute 462.9–625.4 mg Known-part mean: 518.6 mg	420 mg
Phosphorus	Incomplete data; known ingredients contribute 976.8–1,359.9 mg Known-part mean: 1,237 mg	1,250 mg
Potassium	3,911.1–5,235.7 mg Weekly mean: 4,608.7 mg	4,700 mg
Zinc	Incomplete data; known ingredients contribute 7.4–9.6 mg Known-part mean: 8.9 mg	11 mg
Copper	Incomplete data; known ingredients contribute 2–2.6 mg Known-part mean: 2.3 mg	0.9 mg
Manganese	Incomplete data; known ingredients contribute 5.7–7.8 mg Known-part mean: 6.6 mg	2.3 mg
Selenium	Incomplete data; known ingredients contribute 59.6–115.2 µg Known-part mean: 77.1 µg	55 µg
Iodine	Incomplete data; known ingredients contribute 15–15 µg Known-part mean: 15 µg	150 µg
Biotin	Not available	30 µg
Chromium	Not available	35 µg
Molybdenum	Not available	45 µg
Chloride	Not available	2,300 mg
Sodium (excluding added salt)	413.2–1,147.6 mg Weekly mean: 854.1 mg	2,300 mg (upper label guide)
Saturated fat	3.5–13.3 g Weekly mean: 8.5 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

Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — reference serving 240 mL: 80 kcal, calcium 280 mg, iron 1 mg, potassium 300 mg.
Nasoya High Protein Super Firm Tofu — vacuum pack — reference serving 91 g: 130 kcal, calcium 90 mg, iron 1.7 mg, potassium 110 mg. Manufacturer nutrition label.
Monterey High Vitamin D White Mushrooms — 50% DV label — reference serving 85 g: 20 kcal, calcium 0 mg, iron 2 mg, potassium 300 mg. Manufacturer nutrition label.

Use these exact varieties and recorded label formulations. Unlisted micronutrients remain unknown. Product labels are rounded and can change; a different label requires recalculation. The Monterey reference uses the manufacturer's June 2022 sheet and its current 10 µg vitamin D claim per 85 g serving.

References: USDA FoodData Central, SR Legacy (April 2018), plus the selected US manufacturer nutrition labels listed above. USDA foods use their per-100 g reference. The three selected US products use the manufacturer value per stated serving × listed quantity ÷ serving quantity, with mL and g kept distinct. Ingredient quantities use whole grams or millilitres as shown, each meal's energy to whole kcal and macros to 0.1 g; day totals sum the displayed meal values. Net carbohydrate subtracts fibre from total carbohydrate.

Nutrition is estimated from the ingredient quantities shown. This example does not assess your personal requirements or establish complete micronutrient adequacy. Product brands, cooking losses and optional additions may alter nutrition. Calories may differ from the 4/9/4 macro formula because database energy factors and fibre vary.

View ingredient records and calculation method · USDA safe cooking temperatures · USDA leftover storage guidance

1200 Calorie Vegetarian Meal Plan

Low-energy reference example

Daily nutrition totals

Meal plan questions

Seven-day menu

Warm quinoa, berries & yoghurt

Banana & peanut butter + fortified soy & seeds

Lentil & vegetable pot + wilted spinach

Carrot sticks & crushed chickpeas + fortified soy & seeds

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

Yoghurt, apple & almond bowl

Carrot sticks & crushed chickpeas + fortified soy & seeds

Chickpea, feta & tomato bowl + wilted spinach

Greek yoghurt & berries + fortified soy & seeds

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

Spinach eggs on toast

Greek yoghurt & berries + fortified soy & seeds

Potato, spinach & egg skillet + steamed kale

Apple & walnuts + fortified soy & seeds

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

Banana & walnut porridge

Apple & walnuts + fortified soy & seeds

Lentil & tomato pasta + wilted spinach

Apple & almonds + fortified soy & seeds

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

Berry overnight oats

Apple & almonds + fortified soy & seeds

Quinoa, pepper & feta salad + wilted spinach

Banana & peanut butter + fortified soy & seeds

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

Banana & peanut butter toast

Banana & peanut butter + fortified soy & seeds

Warm chickpea & sweet potato salad + wilted spinach

Carrot sticks & crushed chickpeas + fortified soy & seeds

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

Tomato & feta eggs

Carrot sticks & crushed chickpeas + fortified soy & seeds

Tofu & broccoli rice bowl + wilted spinach

Greek yoghurt & berries + fortified soy & seeds

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

Seven-day grocery list

Vegetables & fruit

Meat, fish & eggs

Dairy

Grains & starches

Legumes & plant proteins

Nuts, oils & pantry

Preparation and storage

Check what you already have.

Prepare the next few meals.

Keep food safe.

Portion before you cook.

Ingredient swaps and recalculation

Vitamins and minerals: what we can check

How this menu was calculated.

Selected US products

Nearby calorie targets: vegetarian menus

1100 Calorie Vegetarian Meal Plan

1300 Calorie Vegetarian Meal Plan

1000 Calorie Vegetarian Meal Plan

1400 Calorie Vegetarian Meal Plan

Other eating styles at 1,200 calories

Help with your weekly menu