Vegan Low Calorie Meal Plan UK — Free 7-Day Guide

Plan at a glance

Calories~1,500/day
Protein~64g/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.

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Why Choose a Vegan Low Calorie Meal Plan?

A well-planned vegan diet is associated with lower body weight, reduced risk of type 2 diabetes, and better heart health. 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.

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 free generator to get a freshly personalised version.

Monday

BreakfastOat & Banana Smoothie Bowl360 kcal · 14g protein · 5 min

50 g oats, banana, soy milk, 1 tbsp almond butter, topped with berries and granola.

Portions: 50g oats, 1 banana, 200ml soy milk, 1 tbsp almond butter (15g), 30g granola

Recipe
  1. Add the listed ingredients to a blender: 50g oats, 1 banana, 200ml soy milk, 1 tbsp almond butter (15g), 30g granola.
  2. Blend until smooth, adding a splash of milk or water if needed.
  3. Serve chilled straight away.
LunchChickpea & Spinach Salad420 kcal · 18g protein · 10 min

Tinned chickpeas, baby spinach, cherry tomatoes, cucumber, red onion, and tahini-lemon dressing.

Portions: 240g chickpeas (drained), 80g spinach, 100g cherry tomatoes, 100g cucumber, 2 tbsp tahini

Recipe
  1. Wash, chop, and portion the ingredients: 240g chickpeas (drained), 80g spinach, 100g cherry tomatoes, 100g cucumber, 2 tbsp tahini.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerTofu Stir-Fry with Brown Rice520 kcal · 26g protein · 20 min

Firm tofu cubes stir-fried with broccoli, peppers, and low-sodium soy sauce, served on brown rice.

Portions: 200g firm tofu, 40g brown rice (dry), 150g broccoli, 100g peppers

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Prepare the remaining ingredients while it cooks: 200g firm tofu, 40g brown rice (dry), 150g broccoli, 100g peppers.
  3. Combine everything, heat through, season to taste, and portion if meal prepping.
SnackCoconut Yogurt & Berries200 kcal · 4g protein · 2 min

200 g dairy-free coconut or oat yogurt with a handful of mixed berries.

Portions: 200g dairy-free yogurt, 80g mixed berries

Recipe
  1. Prepare the ingredients: 200g dairy-free yogurt, 80g mixed berries.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1500 kcal · 62g protein

Tuesday

BreakfastTofu Scramble on Wholemeal Toast350 kcal · 18g protein · 10 min

Crumbled firm tofu sautéed with turmeric, spinach, and cherry tomatoes, on wholemeal toast.

Portions: 150g firm tofu, 1 slice wholemeal toast (35g), 80g spinach, 100g cherry tomatoes

Recipe
  1. Prepare the ingredients: 150g firm tofu, 1 slice wholemeal toast (35g), 80g spinach, 100g cherry tomatoes.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchRed Lentil & Vegetable Soup370 kcal · 16g protein · 30 min

Thick red lentil soup with cumin, turmeric, carrot, and onion, with wholemeal bread.

Portions: 80g red lentils (dry), 100g carrot, 80g onion, 1 small roll (60g)

Recipe
  1. Prepare the ingredients: 80g red lentils (dry), 100g carrot, 80g onion, 1 small roll (60g).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerMushroom & Lentil Bolognese530 kcal · 22g protein · 25 min

Finely chopped mushrooms and green lentils in a rich tomato sauce, served over wholemeal spaghetti.

Portions: 80g wholemeal spaghetti (dry), 200g mushrooms, 100g cooked lentils

Recipe
  1. Prepare the ingredients: 80g wholemeal spaghetti (dry), 200g mushrooms, 100g cooked lentils.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackApple & Almond Butter250 kcal · 8g protein · 2 min

One apple sliced and served with one tablespoon of natural almond butter.

Portions: 1 apple (180g), 1 tbsp almond butter (15g)

Recipe
  1. Prepare the ingredients: 1 apple (180g), 1 tbsp almond butter (15g).
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 64g protein

Wednesday

BreakfastOvernight Oats with Nut Butter380 kcal · 14g protein · 5 min

50 g oats soaked in oat milk with a tablespoon of tahini and banana slices.

Portions: 50g oats, 200ml oat milk, 1 tbsp tahini (15g), 1 banana

Recipe
  1. Prepare the ingredients: 50g oats, 200ml oat milk, 1 tbsp tahini (15g), 1 banana.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTofu & Quinoa Buddha Bowl450 kcal · 20g protein · 15 min

Baked marinated tofu over 80 g quinoa with roasted peppers, cucumber, avocado, and tahini dressing.

Portions: 150g baked tofu, 80g quinoa (cooked), 100g roasted peppers, ½ avocado (60g)

Recipe
  1. Wash, chop, and portion the ingredients: 150g baked tofu, 80g quinoa (cooked), 100g roasted peppers, ½ avocado (60g).
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerBlack Bean & Sweet Potato Curry480 kcal · 18g protein · 25 min

Black beans and diced sweet potato in a coconut milk curry sauce with spinach and brown rice.

Portions: 240g black beans (drained), 200g sweet potato, 100ml coconut milk, 40g brown rice (dry)

Recipe
  1. Prepare the ingredients: 240g black beans (drained), 200g sweet potato, 100ml coconut milk, 40g brown rice (dry).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
SnackHummus & Veggie Sticks190 kcal · 8g protein · 2 min

40 g hummus with 100 g carrot and cucumber sticks.

Portions: 40g hummus, 100g carrot sticks, 100g cucumber

Recipe
  1. Prepare the ingredients: 40g hummus, 100g carrot sticks, 100g cucumber.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed sides or toppings.
Daily total: 1500 kcal · 60g protein

Thursday

BreakfastSmoothie with Hemp Seeds340 kcal · 16g protein · 5 min

Blended banana, oat milk, 1 scoop plant-based protein powder, 2 tbsp hemp seeds, and berries.

Portions: 1 banana, 200ml oat milk, 30g plant protein powder, 20g hemp seeds, 80g berries

Recipe
  1. Add the listed ingredients to a blender: 1 banana, 200ml oat milk, 30g plant protein powder, 20g hemp seeds, 80g berries.
  2. Blend until smooth, adding a splash of milk or water if needed.
  3. Serve chilled straight away.
LunchBlack Bean Tacos430 kcal · 16g protein · 15 min

Spiced black beans in two small wholemeal tortillas with shredded cabbage, salsa, avocado, and dairy-free sour cream.

Portions: 240g black beans (drained), 2 small tortillas (80g), 80g cabbage, ½ avocado (60g)

Recipe
  1. Prepare the ingredients: 240g black beans (drained), 2 small tortillas (80g), 80g cabbage, ½ avocado (60g).
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
DinnerTofu & Lentil Curry530 kcal · 28g protein · 25 min

Silken tofu with green lentils in a tomato-based curry sauce, served with a small portion of brown rice.

Portions: 200g silken tofu, 80g cooked lentils, 200ml tomato curry sauce, 40g brown rice (dry)

Recipe
  1. Prepare the ingredients: 200g silken tofu, 80g cooked lentils, 200ml tomato curry sauce, 40g brown rice (dry).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
SnackMixed Nuts & Berries200 kcal · 7g protein · 1 min

30 g mixed unsalted nuts with a small handful of dried berries.

Portions: 30g mixed nuts, 50g dried berries

Recipe
  1. Prepare the ingredients: 30g mixed nuts, 50g dried berries.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 67g protein

Friday

BreakfastAvocado Toast with Nutritional Yeast400 kcal · 12g protein · 10 min

Two slices wholemeal toast topped with half an avocado, tomato, and nutritional yeast.

Portions: 2 slices wholemeal toast (70g), ½ avocado (60g), 100g tomato, 2 tbsp nutritional yeast

Recipe
  1. Prepare the ingredients: 2 slices wholemeal toast (70g), ½ avocado (60g), 100g tomato, 2 tbsp nutritional yeast.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTofu Caesar Salad390 kcal · 22g protein · 10 min

Crispy baked tofu cubes over romaine lettuce with plant-based Caesar dressing and nutritional yeast.

Portions: 150g firm tofu, 100g romaine lettuce, 30ml plant-based dressing, 2 tbsp nutritional yeast

Recipe
  1. Wash, chop, and portion the ingredients: 150g firm tofu, 100g romaine lettuce, 30ml plant-based dressing, 2 tbsp nutritional yeast.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerVegetarian Chilli (Vegan)510 kcal · 24g protein · 25 min

Kidney beans, black beans, and lentils in a smoky tomato chilli, served with brown rice.

Portions: 120g kidney beans, 120g black beans, 80g cooked lentils, 40g brown rice (dry)

Recipe
  1. Prepare the ingredients: 120g kidney beans, 120g black beans, 80g cooked lentils, 40g brown rice (dry).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
SnackTahini & Carrot Sticks200 kcal · 8g protein · 2 min

40 g tahini with 150 g carrot sticks for dipping.

Portions: 40g tahini, 150g carrot sticks

Recipe
  1. Prepare the ingredients: 40g tahini, 150g carrot sticks.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 66g protein

Saturday

BreakfastTofu Scramble with Mushrooms360 kcal · 20g protein · 10 min

Crumbled tofu sautéed with mushrooms, spinach, and nutritional yeast for a cheesy flavour.

Portions: 200g firm tofu, 150g mushrooms, 80g spinach, 2 tbsp nutritional yeast

Recipe
  1. Prepare the ingredients: 200g firm tofu, 150g mushrooms, 80g spinach, 2 tbsp nutritional yeast.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchLentil & Roasted Veg Bowl420 kcal · 18g protein · 30 min

Roasted butternut squash, courgette, and peppers over green lentils with tahini dressing.

Portions: 100g cooked lentils, 150g butternut squash, 100g courgette, 100g peppers

Recipe
  1. Wash, chop, and portion the ingredients: 100g cooked lentils, 150g butternut squash, 100g courgette, 100g peppers.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerChickpea & Vegetable Curry530 kcal · 20g protein · 25 min

Tinned chickpeas with spinach, tomato, and coconut milk in a fragrant curry, with brown rice.

Portions: 240g chickpeas (drained), 100g spinach, 100ml coconut milk, 40g brown rice (dry)

Recipe
  1. Prepare the ingredients: 240g chickpeas (drained), 100g spinach, 100ml coconut milk, 40g brown rice (dry).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
SnackEnergy Balls (homemade)190 kcal · 8g protein · 15 min

Dates, walnuts, and cacao blended and rolled into balls (~3 balls, 30 g).

Portions: 3 energy balls (30g total: dates, walnuts, cacao)

Recipe
  1. Prepare the ingredients: 3 energy balls (30g total: dates, walnuts, cacao).
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 66g protein

Sunday

BreakfastBanana Oat Pancakes380 kcal · 12g protein · 15 min

Two pancakes made with mashed banana, 50 g oats, soy milk, and a sprinkle of cinnamon.

Portions: 1 banana, 50g oats, 100ml soy milk

Recipe
  1. Prepare the ingredients: 1 banana, 50g oats, 100ml soy milk.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTomato & Chickpea Salad400 kcal · 16g protein · 10 min

Cherry tomatoes, basil, chickpeas, rocket, and olive oil-balsamic dressing.

Portions: 240g chickpeas (drained), 200g cherry tomatoes, 40g rocket, 1 tbsp olive oil

Recipe
  1. Wash, chop, and portion the ingredients: 240g chickpeas (drained), 200g cherry tomatoes, 40g rocket, 1 tbsp olive oil.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerLentil Bolognese with Wholemeal Pasta520 kcal · 24g protein · 30 min

Brown lentils in a rich tomato sauce with mushrooms and herbs, served over wholemeal pasta.

Portions: 80g wholemeal pasta (dry), 120g cooked lentils, 150g mushrooms

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Prepare the remaining ingredients while it cooks: 80g wholemeal pasta (dry), 120g cooked lentils, 150g mushrooms.
  3. Combine everything, heat through, season to taste, and portion if meal prepping.
SnackPeanut Butter & Banana200 kcal · 8g protein · 2 min

Banana with two tablespoons of natural peanut butter.

Portions: 1 banana, 2 tbsp peanut butter (30g)

Recipe
  1. Prepare the ingredients: 1 banana, 2 tbsp peanut butter (30g).
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 60g protein

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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

  • 240g chickpeas (drained)
  • 200g firm tofu
  • 80g red lentils (dry)
  • 100g cooked lentils
  • 150g baked tofu
  • 240g black beans (drained)
  • 200g silken tofu
  • 120g kidney beans

Carbs

  • 50g oats
  • 30g granola
  • 40g brown rice (dry)
  • 1 small roll (60g)
  • 2 small tortillas (80g)
  • 80g wholemeal pasta (dry)

Vegetables

  • 80g spinach
  • 100g cherry tomatoes
  • 100g cucumber
  • 150g broccoli
  • 100g peppers
  • 100g carrot
  • 80g onion
  • 200g mushrooms
  • 100g roasted peppers
  • ½ avocado (60g)
  • 200g sweet potato
  • 100g carrot sticks
  • 80g cabbage
  • 200ml tomato curry sauce
  • 100g tomato
  • 100g romaine lettuce
  • 100g courgette

Dairy

  • 200ml soy milk
  • 1 tbsp almond butter (15g)
  • 200g dairy-free yogurt
  • 200ml oat milk
  • 100ml coconut milk
  • 150g butternut squash
  • 2 tbsp peanut butter (30g)

Extras

  • 1 banana
  • 2 tbsp tahini
  • 80g mixed berries
  • 1 slice wholemeal toast (35g)
  • 80g wholemeal spaghetti (dry)
  • 1 apple (180g)
  • 80g quinoa (cooked)
  • 40g hummus
  • 30g plant protein powder
  • 20g hemp seeds
  • 80g berries
  • 30g mixed nuts
  • 50g dried berries
  • 2 tbsp nutritional yeast
  • 30ml plant-based dressing
  • 3 energy balls (30g total: dates
  • walnuts
  • cacao)
  • 40g rocket
  • 1 tbsp olive oil

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.

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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 excellent vegan protein sources. This plan delivers 60–70 g of protein per day, which is sufficient for most adults losing weight.

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.

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