Vegan Low Calorie Meal Plan UK — Free 7-Day Guide
Example 7-Day Vegan Low Calorie 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, banana, soy milk, 1 tbsp almond butter, topped with berries and granola.
Recipe
Ingredients
- 40g oats
- 1 banana
- 175ml soy milk
- 1 tbsp almond butter
- 30g granola
Allergens in this meal: Cereals containing gluten, Tree nuts, Soybeans. Check the label for: Milk, Peanuts, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Put oats, banana, soy milk and almond butter in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a bowl and top with granola, then serve cold.
Tinned chickpeas, baby spinach, cherry tomatoes, cucumber, red onion, and tahini-lemon dressing.
Recipe
Ingredients
- 200g chickpeas, drained
- 2 generous handfuls spinach (about 70g)
- 80g cherry tomatoes
- ¼ cucumber (about 80g)
- 1¾ tbsp tahini
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Rinse spinach, then slice or chop cherry tomatoes and cucumber.
- Arrange chickpeas, drained, spinach, cherry tomatoes and cucumber in a bowl and finish with tahini.
Firm tofu cubes stir-fried with broccoli, peppers, and low-sodium soy sauce, served on brown rice.
Recipe
Ingredients
- 175g firm tofu
- 30g brown rice (dry weight)
- ½ small head of broccoli (about 125g)
- 80g peppers
- ¾ 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 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 dairy-free coconut or oat yogurt with a handful of mixed berries.
Recipe
Ingredients
- 175g dairy-free yogurt
- 70g mixed berries
Check the label for: Cereals containing gluten, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put dairy-free 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: £40–50 per week.
Protein
Carbs
Vegetables
Dairy
Fruit
Herbs
Condiments
Extras
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More plan and cost details
Plan at a glance
| Calories | ~1,500/day |
|---|---|
| Protein | ~78g/day |
| Weekly cost | £40–50 per week |
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Losing weight on a vegan diet is entirely achievable and often easier than people expect. Plant-based proteins like tofu, legumes, nuts, seeds, and plant-based alternatives are filling, nutritious, and widely available at all UK supermarkets. This 7-day vegan low calorie meal plan is designed for UK shoppers, targeting 1,500 calories per day with a strong emphasis on protein and fibre to keep you satisfied and support a healthy metabolism. Every meal uses ingredients you can pick up at Tesco, Aldi, Sainsbury's, or Asda.
Want this meal plan personalised?
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Why Choose a Vegan Low Calorie Meal Plan?
A well-planned vegan diet naturally leans on beans, lentils, tofu and wholegrains, which is a fibre-rich starting point. The key to losing weight on a vegan diet is ensuring adequate protein and fibre — without animal products, it is easy to fill up on carbohydrate-heavy foods that push you over your calorie target. This plan solves that by building every meal around a protein anchor — tofu, lentils, chickpeas, or nuts — before adding vegetables and complex carbs. You will hit 60–70 g of protein per day, which is appropriate for weight loss in most adults.
Tips for Success
- Firm tofu is your best friend — press it to remove moisture, then pan-fry or bake for better texture and flavour absorption.
- Tinned chickpeas, lentils, and beans are nutritional powerhouses. Buy several tins a week — they store for years and cost around 60–80p each.
- Plant-based yogurt (oat, soy, or coconut) provides protein and probiotics. Use instead of dairy yogurt for breakfast and snacks.
- Nutritional yeast adds a cheesy, umami flavour and is high in B vitamins. Find it in most UK supermarkets.
- Hemp seeds and pumpkin seeds are excellent plant-based protein sources. Add to smoothies, salads, and porridge for a protein boost.
Generate Your Free Personalised Plan
Our AI generator creates a personalised Vegan Low Calorie meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My Vegan Low Calorie 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
Can I get enough protein on a vegan diet?
Yes. Tofu, legumes, nuts, seeds, and plant-based protein powder are all useful vegan protein sources. This plan delivers 60–70 g of protein per day, which can be enough for some adults losing weight, depending on body size and activity.
What is the difference between vegan and vegetarian plans?
The vegetarian plan includes eggs, dairy, and sometimes cheese. The vegan plan excludes all animal products, using tofu, legumes, nuts, and plant-based milk instead.
Will I be hungry on 1500 calories as a vegan?
Hunger depends on food choices more than total calories. This plan is built around high-protein, high-fibre meals that keep you full. If regularly hungry, add more non-starchy vegetables and ensure each meal includes at least 15 g of plant-based protein.
Related Meal Plans & Guides
- 1500 Calorie Plan
- Vegetarian Plan
- High Protein Plan
- Best Low Calorie Foods In UK Supermarkets
- How To Meal Plan For Weight Loss
- Generate A Personalised Vegan Low Calorie Plan
- Glass Meal Prep Containers For Your Portions
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