Sample meal plans

meal plan

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!

Moderately Active Person

You do 2-3 moderate workouts per week and some activity at weekends.

Nutrient requirements summary:

Carbs2.3-2.7 g/lb of body weight (5-6 g/kg)
Protein0.4 g/lb of body weight (0.8 g/kg)
Fat0.2-0.7 g/lb of body weight (0.5-1.5 g/kg)
Total energy2,000-2,500 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

MealWholegrains or starchy vegetablesPulses or nuts and seedsFruit and vegetables
Muesli Breakfast

552 kcal
102 g carbs
16 g protein
13 g fat
1 cup* muesli (with plant milk)

*1 cup = 236 ml
1 tbsp chia seedsA handful of raspberries

1 banana
Snack

269 kcal
31 g carbs
5 g protein
16 g fat
A small handful of nuts1 apple
Bean Burrito Lunch

430 kcal
58 g carbs
16 g protein
18 g fat
Whole-wheat tortilla½ 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 crispbreads3 tbsp of hummus1 medium tomato
Pasta Dinner

750 kcal
146 g carbs
40 g protein
7 g fat
2 cups (cooked) whole wheat pasta1 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 2

MealWholegrains or starchy vegetablesPulses or nuts and seedsFruit and vegetables
Toast & Smoothie Breakfast

568 kcal
93 g carbs
20 g protein
17 g fat
2 slices of wholemeal or rye bread1 tbsp nut or seed butter and yeast extract to tasteSliced 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 cakes125 g serving of unsweetened soya yoghurt1 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 vegetables1 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

Active person

You’re active daily, do some aerobic exercise (runs up to 5k, cycling, swimming), muscle toning, hiking, rock-climbing.

Nutrient requirements summary:

Carbs2.3-3.6 g/lb of body weight (5-8 g/kg)
Protein0.4-0.5 g/lb of body weight (0.8-1 g/kg)
Fat0.2-0.7 g/lb of body weight (0.5-1.5 g/kg)
Total energy2,200-2,900 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

MealWholegrains or starchy vegetablesPulses or nuts and seedsFruit 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 nuts1 apple
Supercharged Sandwich

387 kcal
44 g carbs
22 g protein
14 g fat
2 slices of wholemeal bread, thinly spread with vegan margarine100 g smoked tofu drizzled with a spicy sauceA small handful of rocket

1 tomato, sliced
Snack

317 kcal
43 g carbs
8 g protein
15 g fat
3 oat cakes3 tsp of peanut butter3 dried apricots

1 kiwi fruit
Bean Chilli Dinner

646 kcal
132 g carbs
25 g protein
3 g fat
1 medium sweet potato - baked1 cup kidney beans1 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 2

MealWholegrains or starchy vegetablesPulses or nuts and seedsFruit and vegetables
Bread, Nuts and Seeds Breakfast

424 kcal
63 g carbs
15 g protein
13 g fat
2 slices of wholemeal bread2 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 halvesSnack 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 wrap3 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 crispbreads1 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 rice150 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

Endurance athlete

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:

Carbs2.7-5.4 g/lb of body weight (6-12 g/kg)
Protein0.5-0.7g/lb of body weight (1.2-1.4 g/kg)
Fat0.2-0.7g/lb of body weight (0.5-1.5 g/kg)
Total energy2,500-3,500 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

MealWholegrains or starchy vegetablesPulses or nuts and seedsFruit 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 seedsSmoothie:
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 baguette1 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 barA handful of grapes
Chickpea Curry Dinner

673 kcal
113 g carbs
23 g protein
17 g fat
1 cup brown rice1 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 almonds3 dried figs

3 squares of dark chocolate
Total calories and nutrients:

2,780 kcal
473 g carbs
102 g protein
86 g fat

Option 2

MealWholegrains or starchy vegetablesPulses or nuts and seedsFruit 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 oatcakes125 g unsweetened soya yoghurt1 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 almonds1 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 biscuits1 tbsp dark chocolate covered raisins
Total calories and nutrients:

2,642 kcal
433 g carbs
99 g protein
69 g fat

Strength athlete/ Bodybuilder

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:

Carbs2.7-5.4 g/lb of body weight (6-12 g/kg)
Protein0.7-1 g/lb of body weight (1.6-2 g/kg)
Fat0.2-0.7 g/lb of body weight (0.5-1.5 g/kg)
Total energy2,500-4,500 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

MealWholegrains or starchy vegetablesPulses or nuts and seedsFruit 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 almondsSmoothie:

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 rice100 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 bread1 tbsp peanut butter1 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 sauce½ 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 yoghurt125 g unsweetened soya yoghurt5 dried apricots
Total calories and nutrients:

3,153 kcal
506 g carbs
137 g protein
86 g fat

Option 2

MealWholegrains or starchy vegetablesPulses or nuts and seedsFruit 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 seeds1 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

 

 

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