A lacto-ovo vegetarian week: eggs and dairy included; no meat, poultry or fish. Three rotating menus keep prep practical.
Build your week ↓Seven days · Four meals/snacks per base day · No payment or login
These calories may be too low for some adults, particularly larger or highly active people. Fat loss requires an appropriate sustained energy deficit; this menu does not guarantee weight loss. Your target should account for your size, activity, health and goals. Persistent hunger, fatigue or declining training performance are reasons to reassess—not push calories lower.
For adults whose energy needs fit this range. Not intended as a weight-loss plan for children or teens, pregnancy/breastfeeding, or people with an eating-disorder history. Get individualized advice for diabetes medications, kidney disease, food allergies or other clinical nutrition needs.
All figures are estimates, rounded separately. Actual brands, portion weights and cooking yield change totals. Protein, carbs, fat and fiber are shown for each meal; calories may not equal 4/4/9 calculations because of fiber and rounding.
The base menu includes all four listed meals and snacks. No add-on is needed.
The higher option doubles the add-on, not the whole menu. These portions are options, not a recommendation to select the lowest calories.
| Day | Menu | Estimated daily nutrition |
|---|---|---|
| Day 1 | A · Lentils & tofu | 1600 kcal · 104 g protein · 199 g carbs · 51 g fat · 40 g fiber |
| Day 2 | B · Eggs & lentil pasta | 1603 kcal · 108 g protein · 204 g carbs · 47 g fat · 45 g fiber |
| Day 3 | C · Oats, chickpeas & tofu | 1605 kcal · 112 g protein · 197 g carbs · 49 g fat · 39 g fiber |
| Day 4 | A · Lentils & tofu | 1600 kcal · 104 g protein · 199 g carbs · 51 g fat · 40 g fiber |
| Day 5 | B · Eggs & lentil pasta | 1603 kcal · 108 g protein · 204 g carbs · 47 g fat · 45 g fiber |
| Day 6 | C · Oats, chickpeas & tofu | 1605 kcal · 112 g protein · 197 g carbs · 49 g fat · 39 g fiber |
| Day 7 | A · Lentils & tofu | 1600 kcal · 104 g protein · 199 g carbs · 51 g fat · 40 g fiber |
Days 1/4/7 use A; days 2/5 use B; days 3/6 use C. Swap whole days freely. A meal swap changes totals unless recalculated. Each menu is for one adult, not a batch of four servings.
Read the weight labels: meat, fish, rice, quinoa, pasta and legumes are weighed cooked; beans are also drained. Oats are weighed dry. Eggs and egg whites are weighed before cooking, without shells. Produce weights are edible portions; milk and yogurt are weighed as served. Use a kitchen scale when possible.
All cooking oil and calorie-containing ingredients are listed. Water, unsweetened tea/coffee and modest amounts of lemon, herbs and spices can be used; added dressing, sugar, sauces, cream or drinks change totals. Do not add unmeasured oil on top of the listed amount.
For all seven days at the base calorie level. Required quantities use the same cooked/raw/edible form shown in the food name. Purchase estimates are approximate; cooked weights are not raw package weights.
Pantry extras: drinking water, lemon, cinnamon, pepper, garlic, ginger and preferred herbs/spices. Choose lower-sodium beans and sauces where practical. Refrigerated or frozen produce is fine when unsweetened and without added sauces.
Prepare days 1–3 first; prepare the later days midweek or freeze those portions promptly. Cook grains and legumes, portion protein and oil, wash produce, and label containers. Keep raw meat separate from ready-to-eat foods.
Refrigerate perishables within two hours (one hour above 90°F), at 40°F or below. Use refrigerated leftovers within 3–4 days; freeze later portions. Reheat leftovers to 165°F. Cook poultry to 165°F, ground beef to 160°F and fish to 145°F; cook eggs until firm.
Protein comes from Greek yogurt, cottage cheese, eggs, tofu and legumes. Choose calcium-set tofu and fortified milk; check calcium and vitamin D labels. Pay attention to iron, B12, zinc and iodine as well—this menu has not been analyzed to guarantee every micronutrient target.
Pair lentils and beans with vitamin-C-rich produce such as peppers, oranges or tomatoes. Use vegetarian-rennet cheese and vegetable-based seasonings. If excluding eggs and dairy too, get a separate vegan plan, including a reliable B12 source.
Change blueberries to other berries or broccoli to another non-starchy vegetable for variety; totals will shift slightly. Rice, bread, potato and pasta are not gram-for-gram calorie equivalents. Meat-to-tofu and dairy-to-plant swaps also change nutrition—use package labels or a dietitian to recalculate.
This is a higher-fiber menu. Increase legumes gradually if you currently eat little fiber, drink fluids regularly, and adjust portions with professional guidance if digestive symptoms persist.
Allergens: milk, eggs, wheat, soy, peanuts and tree nuts. Check every label and avoid substitutions that conflict with your allergies. Exact calories will change when substitutions are made.
Print includes all three menus, the seven-day schedule and shopping quantities for the calorie level currently selected.
Pair consistent meals with a free training plan that fits your ability and schedule.
Explore free workouts ↗The $19 High Protein Meal Prep PDF is a separate collection of 20 kitchen-tested recipes and four weekly rotations. These sample meal plans remain completely free.
View the paid recipe collection ↗Original sample menus created for Train With CK. Unlike the separate paid recipe collection, these assembly ideas are not labeled kitchen-tested. Nutrition calculations use approximate generic per-100 g values for the named food forms; they are not laboratory measurements or a live branded-food lookup. No claim is made that all micronutrient needs are met. Estimates are for planning; check your product labels. Version 1.0 · October 30, 2026.
| Food | Calories · protein · carbs · fat · fiber |
|---|---|
| Rolled oats, dry | 379 kcal · 13 g protein · 68 g carbs · 7 g fat · 10 g fiber |
| Plain nonfat Greek yogurt | 59 kcal · 10 g protein · 4 g carbs · 0 g fat · 0 g fiber |
| 1% milk, vitamin-D fortified | 42 kcal · 3 g protein · 5 g carbs · 1 g fat · 0 g fiber |
| Blueberries, fresh or frozen unsweetened | 57 kcal · 1 g protein · 15 g carbs · 0 g fat · 2 g fiber |
| Peanut butter, no added sugar | 588 kcal · 25 g protein · 20 g carbs · 50 g fat · 6 g fiber |
| Lentils, cooked and drained | 116 kcal · 9 g protein · 20 g carbs · 0 g fat · 8 g fiber |
| Quinoa, cooked | 120 kcal · 4 g protein · 21 g carbs · 2 g fat · 3 g fiber |
| Spinach, raw | 23 kcal · 3 g protein · 4 g carbs · 0 g fat · 2 g fiber |
| Tomatoes, raw | 18 kcal · 1 g protein · 4 g carbs · 0 g fat · 1 g fiber |
| Feta, vegetarian/microbial rennet | 265 kcal · 14 g protein · 4 g carbs · 22 g fat · 0 g fiber |
| Olive oil | 884 kcal · 0 g protein · 0 g carbs · 100 g fat · 0 g fiber |
| Firm calcium-set tofu, drained | 144 kcal · 17 g protein · 3 g carbs · 9 g fat · 2 g fiber |
| Brown rice, cooked | 123 kcal · 3 g protein · 26 g carbs · 1 g fat · 2 g fiber |
| Broccoli, cooked without added fat | 35 kcal · 2 g protein · 7 g carbs · 0 g fat · 3 g fiber |
| Sweet bell pepper, raw | 31 kcal · 1 g protein · 6 g carbs · 0 g fat · 2 g fiber |
| Apple with skin, core removed | 52 kcal · 0 g protein · 14 g carbs · 0 g fat · 2 g fiber |
| Unsalted almonds | 579 kcal · 21 g protein · 22 g carbs · 50 g fat · 13 g fiber |
| Whole egg, edible portion before cooking | 143 kcal · 13 g protein · 1 g carbs · 10 g fat · 0 g fiber |
| Liquid egg whites, before cooking | 52 kcal · 11 g protein · 1 g carbs · 0 g fat · 0 g fiber |
| Whole-wheat bread | 247 kcal · 13 g protein · 41 g carbs · 4 g fat · 7 g fiber |
| Orange, peeled | 47 kcal · 1 g protein · 12 g carbs · 0 g fat · 2 g fiber |
| Chickpeas, cooked and drained | 164 kcal · 9 g protein · 27 g carbs · 3 g fat · 8 g fiber |
| 2% cottage cheese | 82 kcal · 11 g protein · 4 g carbs · 2 g fat · 0 g fiber |
| Whole-wheat pasta, cooked | 149 kcal · 6 g protein · 30 g carbs · 2 g fat · 4 g fiber |
| Plain tomato pasta sauce, no added oil | 29 kcal · 1 g protein · 6 g carbs · 0 g fat · 2 g fiber |
| Banana, peeled | 89 kcal · 1 g protein · 23 g carbs · 0 g fat · 3 g fiber |
Sources support general guidance; they have not reviewed or endorsed these specific menus.