Mon
Sep 7
1,412 cal total
Breakfast
Lower Carb Pancakes For OneLunch
Mushroom Stroganoff On ToastDinner
Greek Salad OmeletteSnacks
B S Taco Dip Meatless
7-day meal calendar
Breakfast, lunch, dinner, and snack for each day — every recipe is vegetarian with common ingredients.
Tue
Sep 8
1,359 cal total
Wed
Sep 9
1,542 cal total
Thu
Sep 10
1,068 cal total
Breakfast
Amber's French Bagels French ToastLunch
3 Cheese Toasted SandwichesDinner
Curried Tofu CutletsSnacks
Greek Salad Dressing
Fri
Sep 11
1,449 cal total
Sat
Sep 12
2,002 cal total
Sun
Sep 13
1,434 cal total
Nutrition breakdown
Totals for the full week and daily averages across all 28 planned meals (4 per day).
Calories
1,466.6 cal/day
10,266.0 cal weekly
Protein
61.6 g/day
431.0 g weekly
Carbs
116.1 g/day
813.0 g weekly
Fat
82.7 g/day
578.6 g weekly
| Nutrient | Daily avg | Weekly total |
|---|---|---|
| Calories | 1,466.6 cal | 10,266.0 cal |
| Protein | 61.6 g | 431.0 g |
| Carbs | 116.1 g | 813.0 g |
| Fat | 82.7 g | 578.6 g |
Grocery list
118 items aggregated from all 28 recipes, grouped by store aisle. Load the plan to check items off in the interactive planner.
Produce
- bananas8 whole
- brown button mushrooms1 1/4 lb
- carrot4 whole
- cucumber1 cup
- dried basil1/2 tsp
- fresh parsley4 tbsp
- garlic9 clove
- garlic powder5/8 tsp
- green onion11 whole
- lemon2 cup
- lettuce1 3/4 cup
- mushrooms8 whole
- onion8 whole
- onion powder0.82 tsp
- pineapple chunks1 can
- potatoes2 whole
- red raspberry preserves4 tbsp
- tomato sauce1 cup
- tomatoes3 can
Dairy & Eggs
- blue cheese dressing2 oz
- butter10 stick
- buttermilk1 cup
- cheese2 lb
- cheesecake flavor instant pudding and pie filling mix1 package
- cream cheese7 oz
- eggs62 whole
- fat-free cottage cheese1 cup
- feta cheese1 1/2 lb
- garlic butter2 oz
- instant butterscotch pudding mix1 package
- low fat cottage cheese1 cup
- low-fat cheddar cheese3 oz
- milk0.08 cup
- muenster cheese8 oz
- natural-style peanut butter1 stick
- parmesan cheese1 oz
- part-skim mozzarella cheese1 oz
- peanut butter1 stick
- sour cream1 1/2 quart
- strawberry yogurt1 whole
- taco cheese7 oz
- vanilla yogurt8 tbsp
- whole milk1/4 cup
Bakery
- bagels3 whole
- bread320 slice
- corn tortillas8 can
- flour tortillas2 oz
- hard rolls4 whole
- rye bread160 slice
- sourdough bread160 slice
- whole grain bread40 slice
- whole wheat bread167 slice
- whole wheat tortillas4 whole
Pantry
- buffalo wing sauce8 tbsp
- enchilada sauce1 3/4 cup
- flour3.83 tbsp
- honey1 1/3 tbsp
- no-sugar-added fudge pop4 cup
- oats1 cup
- olive oil10.83 tbsp
- pecans4 tbsp
- red bean paste1 tbsp
- red wine vinegar3/4 cup
- refried beans4 can
- sesame oil1/2 tbsp
- soy sauce4 tbsp
- splenda sugar substitute1 tbsp
- sugar1 5/8 tsp
- taco sauce6 3/8 tbsp
- vegetable oil1 cup
- vegetarian baked beans1 can
Spices
- chili powder3/4 tsp
- chili with beans1 can
- cinnamon2.17 tsp
- cumin1/4 tsp
- dried oregano1 1/2 tbsp
- fresh ground black pepper2 tsp
- ground black pepper1/3 tsp
- oregano1/4 tsp
- pepper14
- salt1 1/2 tbsp
- taco seasoning mix1 package
Other
- black olives3.2 tbsp
- celery2 stalk
- chickpeas1 whole
- chives2 whole
- coarse grain mustard4 cup
- coconut flakes2 1/8 tbsp
- cool whip1 whole
- creme fraiche2 tbsp
- curry powder2 tsp
- dried sage1 tsp
- dried thyme1 tsp
- firm tofu2 lb
- fresh chives10 tbsp
- fresh dill1 1/3 tbsp
- fresh strawberries6 oz
- fruit cocktail1 whole
- granola cereal2 cup
- green chilies2 whole
- ground mustard0.05 tbsp
- hummus2 cup
- light whipped topping2 2/3 tbsp
- mandarin oranges1 whole
- mayonnaise2 cup
- miniature marshmallow1/3
- plain doritos1 whole
- rosemary1/8 tsp
- salsa12 tbsp
- spray cooking spray6 spray
- tapenade8 tbsp
- toasted sesame seeds1 tbsp
- tofu1 lb
- vanilla2 1/3 tsp
- vegan mayonnaise6.71 tbsp
- water3 quart
- wheat germ4 tbsp
- whipped topping4 oz
Who this plan is for
Vegetarians and flexitarians who want a full week planned without hunting for niche ingredients. Swap any meal, scale servings, and export a grocery list or PDF. For a related option, see our gluten-free meal plan.