Sample meal plans
These meal plans are meant to serve as inspiration for your daily menu. They follow the rule to always build main meals from wholegrains or starchy vegetables, pulses or nuts and seeds, and fruit and vegetables as outlined in How to Plan Your Meals – but they are not exact prescriptions.
Based on the level and type of your physical activity, we have created four categories with two meal plans for each to illustrate what your daily menu can look like. However, there are many variables, such as age, gender and body composition, that play a role in your metabolism, so you will need to find out what works for you and tweak our suggestions to suit your needs. Bon appétit!
You do 2-3 moderate workouts per week and some activity at weekends.
Nutrient requirements summary:
| Carbs | 2.3-2.7 g/lb of body weight (5-6 g/kg) |
| Protein | 0.4 g/lb of body weight (0.8 g/kg) |
| Fat | 0.2-0.7 g/lb of body weight (0.5-1.5 g/kg) |
| Total energy | 2,000-2,500 kcal |
For example, if you weigh 155 pounds/70 kg, you need 350-420 grams of carbs, 56 grams of protein and 35-105 grams of fat.
Here’s what your daily meal plan might look like:
Option 1
| Meal | Wholegrains or starchy vegetables | Pulses or nuts and seeds | Fruit and vegetables |
|---|---|---|---|
| Muesli Breakfast 552 kcal 102 g carbs 16 g protein 13 g fat | 1 cup* muesli - 85 g - with plant milk *1 cup = 236 ml | 1 tbsp chia seeds | A handful of raspberries 1 banana |
| Snack 269 kcal 31 g carbs 5 g protein 16 g fat | A small handful of nuts | 1 apple | |
| Bean Burrito Lunch 430 kcal 58 g carbs 16 g protein 18 g fat | Whole-wheat tortilla | ½ cup black beans 1 tbsp pumpkin seeds | ½ sweet pepper ½ avocado Salsa or sauce to taste |
| Snack 207 kcal 39 g carbs 7 g protein 5 g fat | 3 rye crispbreads | 3 tbsp of hummus | 1 medium tomato |
| Pasta Dinner 750 kcal 146 g carbs 40 g protein 7 g fat | 2 cups (cooked) whole wheat pasta | 1 cup boiled lentils 1 tbsp toasted sesame seeds | 1 cup cooked kale 1 cup tomato and basil sauce |
| After Dinner Snack 207 kcal 24 g carbs 3 g protein 11 g fat | 2 oat biscuits and 2 squares of dark chocolate | ||
| Total calories and nutrients: 2,415 kcal 400 g carbs 87 g protein 70 g fat |
Option 1 – related recipes
Vegan Muesli for Beginners
Easy Protein Wrap
Vegan Spaghetti Bolognese
Option 2
| Meal | Wholegrains or starchy vegetables | Pulses or nuts and seeds | Fruit and vegetables |
|---|---|---|---|
| Toast & Smoothie Breakfast 568 kcal 93 g carbs 20 g protein 17 g fat | 2 slices of wholemeal or rye bread | 1 tbsp nut or seed butter and yeast extract to taste | Sliced tomato on top Smoothie: 1 banana 1 orange 1 cup spinach leaves 1 tbsp hemp seed |
| Snack 135 kcal 18 g carbs 3 g protein 5 g fat | Dried fruit and nut snack bar | ||
| Super Salad Lunch 487 kcal 78 g carbs 16 g protein 15 g fat | 1 cup* cooked brown rice *1 cup = 236 ml | ½ cup green peas 3 tbsp walnut pieces | A handful of salad leaves 1 tomato ¼ cucumber + seasoning to taste |
| Snack 279 kcal 44 g carbs 10 g protein 9 g fat | 3 oat cakes | 125 g serving of unsweetened soya yoghurt | 1 peach 1 tbsp raisins |
| Burger Roasted Dinner 670 kcal 100 g carbs 29 g protein 21 g fat | 1 medium potato 1 sweet potato 1 carrot 1 parsnip - all baked using 1 tbsp of oil | 1 soya or tofu burger, baked with the root vegetables | 1 cup lightly cooked broccoli |
| After Dinner Snack 130 kcal 18 g carbs 4 g protein 5 g fat | Chickpea puffs | ||
| Total calories and nutrients: 2,269 kcal 351g carbs 82 g protein 72 g fat |
Option 2 – related recipes
Morning Glory Smoothie
Pea, courgette and tomato risotto
Vegan burger with wedges
You’re active daily, do some aerobic exercise (runs up to 5k, cycling, swimming), muscle toning, hiking, rock-climbing.
Nutrient requirements summary:
| Carbs | 2.3-3.6 g/lb of body weight (5-8 g/kg) |
| Protein | 0.4-0.5 g/lb of body weight (0.8-1 g/kg) |
| Fat | 0.2-0.7 g/lb of body weight (0.5-1.5 g/kg) |
| Total energy | 2,200-2,900 kcal |
For example, if you weigh 155 pounds/70 kg, you need 350-560 grams of carbs, 56-70 grams of protein and 35-105 grams of fat.
Here’s what your daily meal plan might look like:
Option 1
| Meal | Wholegrains or starchy vegetables | Pulses or nuts and seeds | Fruit and vegetables |
|---|---|---|---|
| Muesli Breakfast 647 kcal 102 g carbs 18 g protein 24 g fat | 1 cup* muesli (with plant milk) 1 cup = 236 ml | 1 tbsp ground flaxseed 8 walnut halves | A handful of berries 1 banana |
| Snack 269 kcal 31 g carbs 5 g protein 16 g fat | A small handful of nuts | 1 apple | |
| Supercharged Sandwich 387 kcal 44 g carbs 22 g protein 14 g fat | 2 slices of wholemeal bread, thinly spread with vegan margarine | 100 g smoked tofu drizzled with a spicy sauce | A handful of rocket 1 tomato, sliced |
| Snack 317 kcal 43 g carbs 8 g protein 15 g fat | 3 oat cakes | 3 tsp of peanut butter | 3 dried apricots 1 kiwi fruit |
| Bean Chilli Dinner 646 kcal 132 g carbs 25 g protein 3 g fat | 1 medium sweet potato - baked | 1 cup kidney beans | 1 cup tomato chilli sauce 3 tbsp corn 1 sweet red pepper, chopped |
| After Dinner Snack 207 kcal 24 g carbs 3 g protein 11 g fat | 2 digestive biscuits 2 squares of dark chocolate | ||
| Total calories and nutrients: 2,473 kcal 376 g carbs 81 g protein 83 g fat |
Option 1 – related recipes
Vegan Granola Breakfast
Chickpea salad sandwich
Best-Ever Chilli
Option 2
| Meal | Wholegrains or starchy vegetables | Pulses or nuts and seeds | Fruit and vegetables |
|---|---|---|---|
| Bread, Nuts and Seeds Breakfast 424 kcal 63 g carbs 15 g protein 13 g fat | 2 slices of wholemeal bread | 2 tsp tahini (spread on the bread) 8 cashews to put on top | 2 tsp of pure fruit jam for sweet option OR Lightly fried spinach and mushrooms (no or minimum oil) An orange on the side with either option |
| Snack 326 kcal 52 g carbs 6 g protein 14 g fat | 10 walnut halves | Snack smoothie: 1 banana 1 cup kale 4 inch/10 cm chunk of cucumber 5 dates | |
| Falafel Wrap Lunch 553 kcal 87 g carbs 15 g protein 19 g fat | 1 wholegrain wrap | 3 tbsp hummus 3 falafels 1 tbsp chilli sauce | 1 sliced tomato ½ cup grated carrot Any greens you have 5 dried apricots as a dessert |
| Snack 266 kcal 60 g carbs 10 g protein 1 g fat | 3 rye crispbreads | 1 cup three-bean salad (240 g) | 2 celery sticks |
| Tofu Stir-fry Dinner 648 kcal 100 g carbs 31 g protein 17 g fat | 1.5 cup brown rice | 150 g firm tofu
+ 1 tbsp rapeseed oil, soya sauce and seasoning | ½ onion, garlic ½ sweet pepper, chopped 1 cup broccoli pieces/ chopped bok choy |
| After Dinner Snack 190 kcal 47 g carbs 2 g protein 1 g fat | 2 digestive biscuits 2 squares of dark chocolate | Blended banana ice cream: 1 frozen banana 4 tbsp frozen blueberries 2 dates Splash of oat milk | |
| Total calories and nutrients: 2,407 kcal 409 g carbs 82 g protein 65 g fat |
Option 2 – related recipes
Toast Supreme
Stuffed pitta with falafel
Tofu & Veg Stir Fry
Your training is usually longer than an hour and you train 4-5 times per week: running, cycling, ball games, swimming, kayaking/rowing, triathlon, skiing, some muscle conditioning as well.
Nutrient requirements summary:
| Carbs | 2.7-5.4 g/lb of body weight (6-12 g/kg) |
| Protein | 0.5-0.7g/lb of body weight (1.2-1.4 g/kg) |
| Fat | 0.2-0.7g/lb of body weight (0.5-1.5 g/kg) |
| Total energy | 2,500-3,500 kcal |
For example, if you weigh 155 pounds/70 kg, you need 420-840 grams of carbs, 84-98 grams of protein and 35-105 grams of fat.
Here’s what your daily meal plan might look like:
Option 1
| Meal | Wholegrains or starchy vegetables | Pulses or nuts and seeds | Fruit and vegetables |
|---|---|---|---|
| Porridge Breakfast 613 kcal 116 g carbs 15 g protein 14 g fat | 1 cup* oats cooked with water or plant milk 1 cup = 236 ml | 6 walnut halves 1 tbsp ground flaxseed (added when porridge is already cooked) | 1 tbsp raisins 1 apple 1 banana on the side |
| Snack 360 kcal 54 g carbs 12 g protein 15 g fat | A small handful of pumpkin seeds | Smoothie: 1 banana 1 orange 1 carrot 1 tsp fresh ginger Pinch of cinnamon | |
| Power Soup Lunch 499 kcal 115 g carbs 32 g protein 7 g fat | ½ multigrain wholemeal baguette | 1 cup lentils (add to the soup) | 300 g (1/2 pot) ready-to-eat tomato soup A handful of rocket 1 small sweet pepper on the side |
| Snack 336 kcal 45 g carbs 14 g protein 14 g fat | Plant protein snack bar | A handful of grapes | |
| Chickpea Curry Dinner 673 kcal 113 g carbs 23 g protein 17 g fat | 1 cup brown rice | 1 cup chickpeas 100 g curry sauce 1 tbsp tahini | 1 chopped tomato ½ onion, garlic 1 cup spinach leaves |
| After Dinner Snack 299 kcal 30 g carbs 6 g protein 19 g fat | 15 almonds | 3 dried figs 3 squares of dark chocolate | |
| Total calories and nutrients: 2,780 kcal 473 g carbs 102 g protein 86 g fat |
Option 1 – related recipes
Perfect Porridge
Carrot Cake Smoothie
Chana Balti curry
Option 2
| Meal | Wholegrains or starchy vegetables | Pulses or nuts and seeds | Fruit and vegetables |
|---|---|---|---|
| Tofu Scramble Breakfast Bowl 542 kcal 76 g carbs 21 g protein 20 g fat | 1 medium potato, cubed/wedged and roasted in the oven (while you’re making the scramble) + 1 small/medium sweet potato, cubed and boiled | 100 g tofu, mashed to make the scramble (season with turmeric, salt, garlic, black pepper, paprika) 1 tbsp of cold-pressed rapeseed oil for frying | 1 spring onion 1 tomato – fresh or roasted 1 handful of watercress |
| Snack 288 kcal 47 g carbs 9 g protein 9 g fat | 3 oatcakes | 125 g unsweetened soya yoghurt | 1 apple |
| Couscous Pot Lunch 688 kcal 117 g carbs 34 g protein 9 g fat | 100 g dry whole wheat couscous (prepared by soaking in boiling water) | 1 cup* lentils Seasoning to taste * 1 cup = 236 ml | 4 sundried tomatoes, chopped 1 cup rocket, chopped 1 small pepper, chopped |
| Snack 354 kcal 55 g carbs 9 g protein 15 g fat | A small handful of almonds | 1 banana 5 dried apricots | |
| Barley Risotto Dinner 578 kcal 109 g carbs 23 g protein 8 g fat | 100 g pearl barley (uncooked weight) Spices and seasoning to taste | 1 cup green peas 1 tbsp pine nuts to sprinkle on top | 1 cup kale – chopped and cooked ½ courgette |
| After Dinner Snack 192 kcal 29 g carbs 3 g protein 8 g fat | 2 digestive biscuits | 1 tbsp dark chocolate covered raisins | |
| Total calories and nutrients: 2,642 kcal 433 g carbs 99 g protein 69 g fat |
Option 2 – related recipes
Easy Scrambled Tofu
Quick Quinoa Salad
Middle-Eastern Nutty Pilaf
You do resistance training with the goal of increasing muscle mass and strength, weight-lifting, intense CrossFit or other demanding training such as calisthenics.
Nutrient requirements summary:
| Carbs | 2.7-5.4 g/lb of body weight (6-12 g/kg) |
| Protein | 0.7-1 g/lb of body weight (1.6-2 g/kg) |
| Fat | 0.2-0.7 g/lb of body weight (0.5-1.5 g/kg) |
| Total energy | 2,500-4,500 kcal |
For example, if you weigh 155 pounds/70 kg, you need 420-840 grams of carbs, 112-140 grams of protein and 35-105 grams of fat.
Here’s what your daily meal plan might look like:
Option 1
| Meal | Wholegrains or starchy vegetables | Pulses or nuts and seeds | Fruit and vegetables |
|---|---|---|---|
| Muesli Protein Breakfast 617 kcal 99 g carbs 43 g protein 9 g fat | 1 cup* natural muesli with plant milk *1 cup = 236 ml | 1 scoop of protein powder mixed in with the muesli (providing around 25 g protein) 1 tbsp ground flaxseed | 5 strawberries chopped, with muesli 1 orange on the side |
| Snack 380 kcal 62 g carbs 9 g protein 15 g fat | A handful of almonds | Smoothie: 1 banana 1 cup pineapple chunks A handful of fresh or 3 chunks of frozen spinach 4 slices of mango | |
| Loaded Buddha Bowl 884 kcal 110 g carbs 34 g protein 37 g fat | 1.5 cups cooked brown rice | 100 g marinated tofu pieces 4 tbsp chickpeas | ½ avocado ½ carrot, grated A handful of salad leaves 1 tomato, chopped |
| Snack Sandwich 354 kcal 53 g carbs 14 g protein 11 g fat | 2 slices of wholemeal bread | 1 tbsp peanut butter | 1 tbsp natural jam 1 kiwi fruit on the side |
| Butternut Squash Boat Dinner 637 kcal 140 g carbs 29 g protein 5 g fat | ½ medium butternut squash, roasted and filled with the other ingredients (it may not all fit in so have the remaining mixture on the side) | 1 can kidney beans in chilli sauce | ½ red pepper, chopped 2 chopped sundried tomatoes 1 spring onion 1 cup broccoli on the side |
| After Dinner Snack 281 kcal 42 g carbs 8 g protein 9 g fat | 2 oat biscuits, crumbled in the yoghurt | 125 g unsweetened soya yoghurt | 5 dried apricots |
| Total calories and nutrients: 3,153 kcal 506 g carbs 137 g protein 86 g fat |
Option 1 – related recipes
Golden Green Smoothie
Summer Buddha Bowl
African Peanut Stew
Option 2
| Meal | Wholegrains or starchy vegetables | Pulses or nuts and seeds | Fruit and vegetables |
|---|---|---|---|
| Breakfast Wraps 461 kcal 90 g carbs 28 g protein 9 g fat | 2 wholemeal wraps (filled with the other ingredients) | 10 tbsp baked beans (5 per wrap) 2 vegan sausages | 2 tomatoes, sliced A handful of spinach or salad leaves |
| Chia Pudding Snack 348 kcal 60 g carbs 9 g protein 11 g fat | 150 ml oat milk + pinch of cinnamon (pour it in a jar, add chia seeds and raisins and let it soak for at least 30 min – make it in the morning and it’ll be ready by snack-time) | 3 tbsp chia seeds | 1 tbsp raisins 1 apple on the side |
| Pasta Salad Lunch 600 kcal 112 g carbs 25 g protein 10 g fat | 1 cup* whole wheat pasta ½ cup corn *1 cup = 236 ml | 1 cup peas 10 cashews, broken into pieces | 1 tomato, chopped 1 large chunk of cucumber, chopped A handful of lettuce leaves |
| Snack 278 kcal 36 g carbs 31 g protein 2 g fat | 2 rice cakes (brown rice) | A vegan protein shake (providing 25-30 g protein) | 1 orange |
| Power Dhal Dinner 695 kcal 133 g carbs 34 g protein 14 g fat | 1 cup brown rice ½ cup quinoa (cooked together) | ½ cup red lentils (uncooked volume) 1 tbsp tahini | ½ cup chopped canned tomatoes 1 cup chopped kale ½ onion, garlic |
| After Dinner Snack 331 kcal 41 g carbs 7 g protein 18 g fat | 1 tbsp peanut butter 4 squares of dark chocolate | 1 banana | |
| Total calories and nutrients: 2,713 kcal 472 g carbs 134 g protein 64 g fat |
Option 2 – related recipes
Chocolate Chia Pot
Sausage Pasta Salad
Simple Speedy Dhal
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