The Vegetarian Meal Plan — 1,200 Cal/Day — 15 Meals — 5 Days — 4 Hours Preparation
The Vegetarian Meal Plan — 1,200 Cal/Day — 15 Meals — 5 Days — 4 Hours Preparation
A complete 5-day vegetarian meal plan designed to keep you at approximately 1,200 calories per day — freshly prepared, chef-curated, and delivered chilled. No counting, no planning — just eat.
⏰ Please allow 4 hours preparation time for same-day orders.
3 meals per day — breakfast, lunch and dinner — a mix of savoury and sweet, every day is different, no repeats across the 5 days. 100% vegetarian.
Your 5-Day Meal Plan:
Day 1 — approximately 1,187 cal
- Breakfast — Avocado Toast w Fetta, Cherry Tomatoes & Basil | Avocado: approximately 80g raw / 80g served | Fetta: approximately 40g raw / 40g served | Toast: approximately 60g raw / 60g toasted | approximately 430 cal
- Lunch — Tabbouleh Salad | Parsley: approximately 80g raw / 80g served | Tomato: approximately 100g raw / 100g served | Bulgur: approximately 40g raw / 50g soaked | approximately 320 cal
- Dinner — Lentil & Rice w Caramelised Onion (Mjadara) | Lentils: approximately 100g raw / 200g cooked | Rice: approximately 80g raw / 180g cooked | Onion: approximately 80g raw / 40g caramelised | approximately 437 cal
Day 2 — approximately 1,193 cal
- Breakfast — The Light Start — Fruit & Yogurt Bowl | Fruit: approximately 150g raw / 150g served | Yogurt: approximately 120g raw / 120g served | approximately 123 cal
- Lunch — Fattoush Vegetable Salad | Mixed vegetables: approximately 200g raw / 200g served | Pita: approximately 40g raw / 30g toasted | approximately 280 cal
- Dinner — Chickpea Fatteh with Yogurt & Pine Nuts | Chickpeas: approximately 120g raw / 240g cooked | Yogurt: approximately 150g raw / 150g served | Bread: approximately 50g raw / 40g toasted | approximately 790 cal
Day 3 — approximately 1,178 cal
- Breakfast — Fetta Cheese Toast w Mint, Cherry Tomatoes & Olive | Fetta: approximately 60g raw / 60g served | Toast: approximately 60g raw / 60g toasted | Tomato: approximately 80g raw / 80g served | approximately 461 cal
- Lunch — Quinoa Salad w Fruit, Fetta, Tomato, Avocado & Spinach | Quinoa: approximately 60g raw / 130g cooked | Avocado: approximately 60g raw / 60g served | Fetta: approximately 30g raw / 30g served | approximately 340 cal
- Dinner — Penne Arrabiata w Parmesan | Penne: approximately 100g raw / 220g cooked | Tomato sauce: approximately 100g raw / 100g cooked | Parmesan: approximately 20g raw / 20g served | approximately 377 cal
Day 4 — approximately 1,204 cal
- Breakfast — Boiled Eggs — 2 per Serve w Toast | Eggs: approximately 120g raw / 110g cooked | Toast: approximately 60g raw / 60g toasted | approximately 360 cal
- Lunch — Grilled Eggplant w Tahini, Garlic & Lemon | Eggplant: approximately 200g raw / 120g grilled | Tahini: approximately 30g raw / 30g served | approximately 310 cal
- Dinner — Grilled Eggplant Fatteh with Yogurt & Pine Nuts | Eggplant: approximately 180g raw / 110g grilled | Yogurt: approximately 150g raw / 150g served | Bread: approximately 50g raw / 40g toasted | approximately 534 cal
Day 5 — approximately 1,196 cal
- Breakfast — Peanut Butter w Banana on Toast | Banana: approximately 100g raw / 100g served | Peanut butter: approximately 30g raw / 30g served | Toast: approximately 60g raw / 60g toasted | approximately 492 cal
- Lunch — Beetroot Salad w Walnuts, Lemon & Olive Oil | Beetroot: approximately 150g raw / 130g cooked | Walnuts: approximately 30g raw / 30g served | approximately 290 cal
- Dinner — Stuffed Grape Leaves (Wara2 Aanab) w Labneh | Grape leaves: approximately 150g raw / 200g cooked | Labneh: approximately 80g raw / 80g served | approximately 414 cal
What's Included:
- 15 chef-prepared vegetarian meals across 5 days (3 meals per day)
- Approximately 1,200 calories per day
- A mix of savoury and sweet — no repeats across the 5 days
- 100% vegetarian — no meat or seafood
- Fresh, never frozen
- Pickup or local delivery across Sydney
Meal selection may vary week to week based on seasonal availability. All nutritional values and portion weights (raw and cooked) are approximately estimated based on standard serving sizes and are provided as a guide only.
Pickup available at Gold Kitchen Co
Usually ready in 1 hour
Heating Instructions
Remove lid. Microwave on high for 2.5–3 minutes. Stir halfway through.
Freshness & Storage
Keep refrigerated below 5°C (ideally 0–4°C). Reheat only once. Consume by the stated use-by date. Once opened, consume immediately.
Allergen Information
This product is prepared in a kitchen that handles wheat, gluten, milk, egg, peanut, tree nuts, sesame, soy, fish and crustaceans. Cross-contact may occur. If you have a food allergy, please contact us before ordering.
Size Guide
Light (XS) — 140g protein · lighter appetites
Regular (S) — 200g protein · our most popular
Generous (L) — 300g protein · bigger appetites
For Two (M) — 400g protein · perfect for couples
Family Tray — 800g protein · serves 3–4
Feast Tray — 1.5kg protein · serves 7–8
Return policy
Our goal is for every customer to be totally satisfied with their purchase. If this isn't the case, let us know and we'll do our best to work with you to make it right.
Shipping
We will work quickly to ship your order as soon as possible. Once your order has shipped, you will receive an email with further information. Delivery times vary depending on your location.
Manufacturing
Our products are manufactured both locally and globally. We carefully select our manufacturing partners to ensure our products are high quality and a fair value.
Delivery & Collection
Delivery fees calculated by location at checkout. Orders over $100 — FREE local delivery. Orders over $200 — FREE Sydney-wide delivery. Free collection available (select Pickup). Pre-orders close 24 hours before your chosen day. Signature and Chef Special dishes require 24–48 hours notice.
