The Vegetarian Meal Plan — 1,500 Cal/Day — 21 Meals — 7 Days — 4 Hours Preparation

A complete 7-day vegetarian meal plan designed to keep you at approximately 1,500 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 7 days. 100% vegetarian.

Your 7-Day Meal Plan:

Day 1 — approximately 1,498 cal

• Breakfast — Lebanese Breakfast Box | Labneh: approximately 80g raw / 80g served | Fetta: approximately 60g raw / 60g served | Bread: approximately 100g raw / 100g served | approximately 520 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 — Grilled Eggplant Fatteh with Yogurt & Pine Nuts | Eggplant: approximately 200g raw / 120g grilled | Yogurt: approximately 180g raw / 180g served | Bread: approximately 60g raw / 50g toasted | approximately 638 cal

Day 2 — approximately 1,512 cal

• Breakfast — Grilled Halloumi Cheese | Halloumi: approximately 180g raw / 145g grilled | approximately 455 cal
• Lunch — Tabbouleh Salad & Hummus Plain w Tahini | Parsley: approximately 80g raw / 80g served | Bulgur: approximately 40g raw / 52g soaked | Hummus: approximately 120g raw / 120g served | approximately 490 cal
• Dinner — Chickpea Fatteh with Yogurt & Pine Nuts | Chickpeas: approximately 130g raw / 260g cooked | Yogurt: approximately 160g raw / 160g served | Bread: approximately 55g raw / 44g toasted | approximately 567 cal

Day 3 — approximately 1,489 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 — Fattoush Vegetable Salad & Labneh Plate | Mixed vegetables: approximately 200g raw / 200g served | Labneh: approximately 120g raw / 120g served | Pita: approximately 40g raw / 32g toasted | approximately 490 cal
• Dinner — Spaghetti w Tahini Sauce, Garlic & Olive Oil | Spaghetti: approximately 120g raw / 264g cooked | Tahini: approximately 35g raw / 35g served | approximately 569 cal

Day 4 — approximately 1,503 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 — Rocket Salad w Fetta, Walnuts, Tomato, Avocado & Lemon Oil | Rocket: approximately 80g raw / 80g served | Avocado: approximately 60g raw / 60g served | Fetta: approximately 30g raw / 30g served | Walnuts: approximately 20g raw / 20g served | approximately 380 cal
• Dinner — Lentil & Rice w Caramelised Onion (Mjadara) & Cabbage Leaves (Malfouf) | Lentils: approximately 110g raw / 220g cooked | Rice: approximately 90g raw / 198g cooked | Cabbage rolls: approximately 120g raw / 144g cooked | approximately 631 cal

Day 5 — approximately 1,496 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 — Beetroot Salad w Walnuts, Lemon & Olive Oil | Beetroot: approximately 150g raw / 130g cooked | Walnuts: approximately 30g raw / 30g served | approximately 290 cal
• Dinner — Knefe Sweet & Stuffed Grape Leaves (Wara2 Aanab) | Knefe: approximately 150g raw / 150g served | Grape leaves: approximately 150g raw / 200g cooked | approximately 745 cal

Day 6 — approximately 1,487 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 — Penne Arrabiata w Parmesan | Penne: approximately 110g raw / 242g cooked | Tomato sauce: approximately 100g raw / 100g cooked | Parmesan: approximately 20g raw / 20g served | approximately 817 cal

Day 7 — approximately 1,501 cal

• Breakfast — The Light Start — Fruit & Yogurt Bowl | Fruit: approximately 150g raw / 150g served | Yogurt: approximately 120g raw / 120g served | approximately 123 cal
• Lunch — Chickpea Fatteh with Yogurt & Fattoush Vegetable Salad | Chickpeas: approximately 100g raw / 200g cooked | Yogurt: approximately 130g raw / 130g served | Mixed vegetables: approximately 150g raw / 150g served | approximately 680 cal
• Dinner — Grilled Eggplant Fatteh with Yogurt & Pine Nuts | Eggplant: approximately 180g raw / 108g grilled | Yogurt: approximately 150g raw / 150g served | Bread: approximately 50g raw / 40g toasted | approximately 698 cal

What's Included:

• 21 chef-prepared vegetarian meals across 7 days (3 meals per day)
• Approximately 1,500 calories per day
• A mix of savoury and sweet — no repeats across the 7 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.