The Vegetarian Meal Plan — 1,800 Cal/Day — 21 Meals — 7 Days — 4 Hours Preparation

A complete 7-day vegetarian meal plan designed to keep you at approximately 1,800 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 1,798 cal

• Breakfast — Lebanese Breakfast Box | Labneh: approximately 100g raw / 100g served | Fetta: approximately 70g raw / 70g served | Olives: approximately 40g raw / 40g served | Bread: approximately 120g raw / 120g served | approximately 620 cal
• Lunch — 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 | Pine nuts: approximately 20g raw / 20g served | approximately 638 cal
• Dinner — Spaghetti w Tahini Sauce, Garlic & Olive Oil | Spaghetti: approximately 150g raw / 330g cooked | Tahini: approximately 40g raw / 40g served | approximately 540 cal

Day 2 — approximately 1,812 cal

• Breakfast — Grilled Halloumi Cheese | Halloumi: approximately 200g raw / 160g grilled | approximately 455 cal
• Lunch — Chickpea Fatteh with Yogurt & Pine Nuts | Chickpeas: approximately 150g raw / 300g cooked | Yogurt: approximately 180g raw / 180g served | Bread: approximately 60g raw / 50g toasted | Pine nuts: approximately 25g raw / 25g served | approximately 757 cal
• Dinner — Lentil & Rice w Caramelised Onion (Mjadara) | Lentils: approximately 130g raw / 260g cooked | Rice: approximately 100g raw / 220g cooked | Onion: approximately 100g raw / 50g caramelised | approximately 600 cal

Day 3 — approximately 1,789 cal

• Breakfast — Peanut Butter w Banana on Toast | Banana: approximately 120g raw / 120g served | Peanut butter: approximately 40g raw / 40g served | Toast: approximately 80g raw / 80g toasted | approximately 492 cal
• Lunch — Quinoa Salad w Fruit, Fetta, Tomato, Avocado & Spinach & Hummus Plain w Tahini | Quinoa: approximately 80g raw / 175g cooked | Avocado: approximately 80g raw / 80g served | Hummus: approximately 150g raw / 150g served | approximately 730 cal
• Dinner — Knefe Sweet & Stuffed Grape Leaves (Wara2 Aanab) | Knefe: approximately 150g raw / 150g served | Grape leaves: approximately 180g raw / 240g cooked | approximately 567 cal

Day 4 — approximately 1,803 cal

• Breakfast — Avocado Toast w Fetta, Cherry Tomatoes & Basil | Avocado: approximately 100g raw / 100g served | Fetta: approximately 50g raw / 50g served | Toast: approximately 80g raw / 80g toasted | approximately 530 cal
• Lunch — Rocket Salad w Fetta, Walnuts, Tomato, Avocado & Lemon Oil | Rocket: approximately 80g raw / 80g served | Avocado: approximately 80g raw / 80g served | Fetta: approximately 40g raw / 40g served | Walnuts: approximately 30g raw / 30g served | approximately 480 cal
• Dinner — Penne Arrabiata w Parmesan & Grilled Eggplant w Tahini | Penne: approximately 130g raw / 286g cooked | Eggplant: approximately 150g raw / 90g grilled | Parmesan: approximately 25g raw / 25g served | approximately 793 cal

Day 5 — approximately 1,796 cal

• Breakfast — Fetta Cheese Toast w Mint, Cherry Tomatoes & Olive | Fetta: approximately 70g raw / 70g served | Toast: approximately 80g raw / 80g toasted | Tomato: approximately 80g raw / 80g served | approximately 461 cal
• Lunch — Tabbouleh Salad & Labneh Plate | Parsley: approximately 80g raw / 80g served | Bulgur: approximately 50g raw / 65g soaked | Labneh: approximately 150g raw / 150g served | approximately 635 cal
• Dinner — Grilled Eggplant Fatteh with Yogurt & Fattoush Vegetable Salad | Eggplant: approximately 180g raw / 108g grilled | Yogurt: approximately 160g raw / 160g served | Mixed vegetables: approximately 180g raw / 180g served | approximately 700 cal

Day 6 — approximately 1,804 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 — Beetroot Salad w Walnuts, Lemon & Olive Oil & Hummus Plain w Tahini | Beetroot: approximately 150g raw / 130g cooked | Walnuts: approximately 30g raw / 30g served | Hummus: approximately 150g raw / 150g served | approximately 760 cal
• Dinner — Cabbage Leaves (Malfouf) & Labneh Plate | Cabbage rolls: approximately 250g raw / 300g cooked | Labneh: approximately 120g raw / 120g served | approximately 684 cal

Day 7 — approximately 1,791 cal

• Breakfast — The Light Start — Fruit & Yogurt Bowl | Fruit: approximately 150g raw / 150g served | Yogurt: approximately 120g raw / 120g served | approximately 123 cal
• Lunch — Grilled Eggplant w Tahini, Garlic & Lemon & Fattoush Vegetable Salad | Eggplant: approximately 200g raw / 120g grilled | Tahini: approximately 30g raw / 30g served | Mixed vegetables: approximately 180g raw / 180g served | approximately 590 cal
• Dinner — Chickpea Fatteh with Yogurt & Stuffed Grape Leaves (Wara2 Aanab) | Chickpeas: approximately 130g raw / 260g cooked | Yogurt: approximately 160g raw / 160g served | Grape leaves: approximately 120g raw / 160g cooked | approximately 1,078 cal

What's Included:

• 21 chef-prepared vegetarian meals across 7 days (3 meals per day)
• Approximately 1,800 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.