High Protein Vegetarian Meal Plan UK — 7-Day Fat Loss Guide
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Example 7-Day High Protein Vegetarian Meal Plan
Below is a sample week. Each day is planned to hit approximately 1,500 calories with a strong protein focus. Calorie and protein figures are estimates; weigh ingredients if you need precision. Use the meal-plan finder to get a better-matched version.
Monday
50 g oats cooked with soy milk, 1 tbsp chia seeds, topped with sliced banana and a drizzle of honey.
Recipe
Ingredients
- 40g oats
- 175ml soy milk
- 15g chia seeds
- 1 banana
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Stir oats, soy milk and chia seeds together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add banana. Loosen with a splash of soy milk if needed.
Tinned chickpeas, baby spinach, cherry tomatoes, cucumber, red onion, and lemon-tahini dressing.
Recipe
Ingredients
- 225g chickpeas, drained
- 2 generous handfuls baby spinach (about 50g)
- 125g cherry tomatoes
- 1 tbsp tahini
- ¼ cucumber (about 90g)
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Rinse baby spinach, then slice or chop cherry tomatoes and cucumber.
- Arrange chickpeas, drained, baby spinach, cherry tomatoes and cucumber in a bowl and finish with tahini.
Firm tofu cubes stir-fried with broccoli, peppers, and soy sauce, served on brown rice.
Recipe
Ingredients
- 125g firm tofu
- ½ small head of broccoli (about 175g)
- 125g peppers
- 70g brown rice (dry weight)
- 1 tbsp soy sauce
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the tofu for 3-4 minutes, until browned and cooked through.
- Add a small head of broccoli and peppers and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the rice.
200 g low-fat Greek yogurt with a handful of mixed berries.
Recipe
Ingredients
- 175g low-fat Greek yogurt
- 70g mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with mixed berries.
- Eat straight away, or cover and chill for later the same day.
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Sample Weekly Shopping List
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £35–45 per week.
Protein
Carbs
Vegetables
Dairy
Fruit
Herbs
Condiments
Extras
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
More plan and cost details
Plan at a glance
| Calories | ~1,500/day |
|---|---|
| Protein | ~89g/day |
| Weekly cost | £35–45 per week |
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Getting enough protein on a vegetarian diet while keeping calories in a deficit is one of the most common nutrition challenges in the UK. This 7-day plan solves it by building every meal around a protein-first approach — eggs, 0% fat Greek yogurt, cottage cheese, tofu, lentils, chickpeas, and edamame. It delivers 100–130 g of protein per day at around 1,500 calories, with an estimated weekly shop of £35–45 at any major UK supermarket.
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Use the free plan finder to match your calories, protein target, budget, supermarket and dietary preferences against the whole UK plan library.
Why Choose a High Protein Vegetarian Meal Plan?
Most vegetarian meal plans underdeliver on protein because they focus on vegetables and grains rather than planning around protein anchors. This plan takes the opposite approach: decide the protein source first, then build the rest of the meal around it. Eggs provide 6 g of protein each at around 78 kcal; 0% fat Greek yogurt delivers 10 g per 100 g at 57 kcal; and cottage cheese offers 12 g per 100 g. Combined with tofu and legumes, hitting 100–130 g of vegetarian protein per day at 1,500 calories is entirely achievable.
Tips for Success
- Hard-boil a smaller batch of eggs at the start of the week, keep them chilled, and use them within 2 days for this plan or cook a second batch midweek.
- 0% fat Greek yogurt is one of the most calorie-efficient protein sources on a vegetarian plan. A 200 g serving provides 20 g of protein for around 115 kcal.
- Press tofu before cooking for better texture — wrap it in a clean tea towel, place a weight on top, and leave for 20–30 minutes. Marinate and pan-fry or bake for a satisfying protein anchor.
- Nutritional yeast adds a cheesy, umami flavour to vegetarian dishes and is rich in B vitamins. Find it in most major UK supermarkets for around £3–4 per bag.
- Edamame (frozen) is one of the highest-protein vegetables available — 11 g per 100 g. Add to salads, stir-fries, or eat as a snack with a little sea salt.
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Generate My High Protein Vegetarian Plan →Meal plans are for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.
Frequently Asked Questions
How much protein can I get on a vegetarian diet?
More than you might expect. This plan delivers 100–130 g per day from eggs, dairy, tofu, and legumes — enough for many active adults at 1,500 calories to support muscle retention while losing fat.
Is this plan vegan-friendly?
Not as written — it uses eggs, dairy (Greek yogurt, cottage cheese), and sometimes halloumi. To make it vegan, substitute silken tofu for eggs, soy or oat yogurt for Greek yogurt, and use more lentils and chickpeas.
Which UK supermarket is best for vegetarian high-protein foods?
Tesco and Sainsbury's have the widest range of high-protein vegetarian products including protein yogurt, cottage cheese varieties, and tofu. Aldi and Lidl are cheapest for eggs, Greek yogurt, and pulses.
Related Meal Plans & Guides
- Vegetarian Low Calorie Plan
- High Protein Low Calorie Plan
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- High Protein Low Calorie Meals
- Best Low Calorie Foods UK
- Generate A Personalised High Protein Vegetarian Plan
- Glass Meal Prep Containers For Your Portions
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