Vegetarian weekly meal plan
A week without meat or fish, but with enough protein: lentils, chickpeas, beans, eggs, curd cheese and tofu.
Example: one adult, about 1700 kcal a day, vegetarian (milk and eggs – yes). This is an example, not your personal plan.
Monday
~1744 kcal · 93 g protein- Breakfast Porridge with blueberries and nuts1 portion · 420 kcal
- Lunch Buckwheat with mushrooms and egg1.25 portions · 665 kcal
- Dinner Pasta with curd cheese, spinach and lemon1 portion · 479 kcal
- Snack Carrots with hummus1.25 portions · 181 kcal
Tuesday
~1742 kcal · 86 g protein- Breakfast Oat pancakes with yoghurt and berries1 portion · 436 kcal
- Lunch Tofu with peanut sauce and rice1 portion · 645 kcal
- Dinner Lentil salad with beetroot and walnuts1 portion · 508 kcal
- Snack Soya yoghurt with apple and hemp seeds0.75 portions · 153 kcal
Wednesday
~1715 kcal · 90 g protein- Breakfast Breakfast tortilla with eggs and beans1 portion · 482 kcal
- Lunch Rice noodles with tofu and peanuts1 portion · 612 kcal
- Dinner Bean stew with potatoes1 portion · 439 kcal
- Snack Baked apples with curd cheese1 portion · 181 kcal
Thursday
~1759 kcal · 94 g protein- Breakfast Millet porridge with pumpkin1.25 portions · 451 kcal
- Lunch Bean stew with potatoes · leftovers from yesterday1.25 portions · 549 kcal
- Dinner Fried tofu with buckwheat and beetroot salad1 portion · 580 kcal
- Snack Boiled eggs with cucumber1 portion · 180 kcal
Friday
~1686 kcal · 81 g protein- Breakfast Fried eggs with tomatoes and spinach1 portion · 447 kcal
- Lunch Quinoa salad with chickpeas1 portion · 599 kcal
- Dinner Pea and potato stew with hemp seeds1 portion · 492 kcal
- Snack Rice crackers with tofu, cucumber and dill0.75 portions · 148 kcal
Saturday
~1719 kcal · 91 g protein- Breakfast Bread with bean spread and radishes1.25 portions · 445 kcal
- Lunch Tofu and vegetable stir-fry with rice1 portion · 621 kcal
- Dinner Chickpea salad sandwich with pickled cucumbers1 portion · 478 kcal
- Snack Bean and sweetcorn salsa with rice cakes0.75 portions · 176 kcal
Sunday
~1652 kcal · 97 g protein- Breakfast Yoghurt bowl with oats and apple1 portion · 381 kcal
- Lunch Chickpea and spinach stew with rice1 portion · 551 kcal
- Dinner Buckwheat with beans and braised vegetables1 portion · 535 kcal
- Snack Curd cheese (tvarog) with cucumber and chives1 portion · 185 kcal
Shopping list for the week
Amounts are worked out from the recipes' grams for one person and rounded – buy the nearest pack size. Spices and salt aren't included.
🥕 Veg, fruit and potatoes
- Apple~3 pcs (450 g)
- Banana~1 pc (60 g)
- Beetroot~3 pcs (300 g)
- Bell pepper~2 pcs (300 g)
- Blueberries80 g
- Broccoli250 g
- Butternut squash190 g
- Carrot~7 pcs (600 g)
- Cucumber~3 pcs (600 g)
- Frozen mixed berries60 g
- Garden peas (frozen)150 g
- Garlic5 g
- Lemon10 g
- Lettuce leaves60 g
- Mushrooms (button)190 g
- Onion~3 pcs (300 g)
- Pickled cucumbers (fermented)~1 pc (60 g)
- Potatoes (raw)~5 pcs (750 g)
- Radishes80 g
- Spinach170 g
- Tomato~4 pcs (500 g)
- White cabbage50 g
🍗 Meat, fish and eggs
- Egg11 pcs
- Tofu (firm)650 g
🥛 Dairy
- Greek yoghurt 2%200 g
- Hard cheese10 g
- Low-fat curd cheese (tvarog)350 g
- Milk 2.5%450 ml
- Natural yoghurt100 g
- Sour cream 20%15 g
- Soya yoghurt (plain, unsweetened)150 g
🌾 Grains, bread and pasta
- Buckwheat (dry)200 g
- Millet (dry)60 g
- Quinoa (dry)60 g
- Rice (dry)200 g
- Rice cakes~3 pcs (25 g)
- Rice noodles (dry)80 g
- Rolled oats130 g
- Wheat tortilla~1 pc (60 g)
- Wholemeal bread160 g
- Wholewheat pasta (dry)80 g
🫘 Pulses and tins
- Chickpeas, cooked / tinned400 g
- Green or brown lentils (dry)70 g
- Hummus60 g
- Red kidney beans, cooked / tinned750 g
- Sweetcorn (tinned, drained)45 g
- Tinned tomatoes450 g
- Tomato purée15 g
🌰 Nuts and seeds
- Hemp seeds (hulled)25 g
- Peanut butter25 g
- Pumpkin seeds10 g
- Sunflower seeds10 g
- Walnuts25 g
🏠 Probably already at home
- Honey10 g
- Olive oil35 g
- Rapeseed / sunflower oil70 g
- Soy sauce15 g
Your menu – built around you
This menu was made for an example person. Start with the free calorie calculator: it works out your own numbers in a minute, and the Dumpli app then builds a week around your calories, allergies, diet and time.
Work out your numbersMore examples: 1500 kcal week, budget week, family week, week for men and for people who train.