Losing weight on a vegetarian diet is entirely achievable — and often easier than people expect. Plant-based proteins like eggs, Greek yogurt, tofu, legumes, and cottage cheese are filling, nutritious, and widely available at UK supermarkets. This 7-day vegetarian low calorie meal plan is designed for UK shoppers, targeting 1,500 calories per day with a strong emphasis on protein to keep you satisfied and support a healthy metabolism. Every meal uses ingredients you can pick up at Tesco, Aldi, Sainsbury's, or Asda.
A well-planned vegetarian diet is associated with lower body weight, reduced risk of type 2 diabetes, and better heart health, according to the British Dietetic Association. The key to losing weight as a vegetarian is ensuring adequate protein — without meat, 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 — eggs, tofu, lentils, chickpeas, or dairy — before adding vegetables and complex carbs. You will hit 75–90 g of protein per day, which is appropriate for weight loss in most adults.
Below is a sample week. Each day is planned to hit approximately 1500 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use our free generator to get a freshly personalised version.
50 g oats cooked with soy milk, 1 tbsp chia seeds, topped with sliced banana and a drizzle of honey.
Tinned chickpeas, baby spinach, cherry tomatoes, cucumber, red onion, and lemon-tahini dressing.
Firm tofu cubes stir-fried with broccoli, peppers, and soy sauce, served on brown rice.
200 g low-fat Greek yogurt with a handful of mixed berries.
Two eggs scrambled with spinach and cherry tomatoes, on a slice of wholemeal toast.
Thick red lentil soup with cumin, turmeric, and a wedge of wholemeal bread.
Finely chopped mushrooms and green lentils in a rich tomato sauce, served over wholemeal spaghetti.
One apple sliced and served with one tablespoon of natural peanut butter.
50 g oats soaked in oat milk with a tablespoon of almond butter and banana slices.
Grilled reduced-fat halloumi over 80 g quinoa with roasted peppers, cucumber, and mint dressing.
Four-egg frittata baked with diced sweet potato, spinach, and feta cheese.
200 g low-fat cottage cheese with sliced cucumber.
Layered 0% Greek yogurt, granola (30 g), and mixed berries.
Spiced black beans in two small wholemeal tortillas with shredded cabbage, salsa, and low-fat sour cream.
Low-fat paneer with spinach in a tomato-based curry sauce, served with a small portion of brown rice.
40 g hummus with 100 g carrot sticks.
Two slices wholemeal toast topped with half a mashed avocado and one poached egg.
Crispy baked tofu cubes over romaine lettuce with a light Caesar-style dressing and Parmesan.
Kidney beans, black beans, and sweetcorn in a smoky tomato chilli. Served with brown rice.
Protein yogurt pot with 15 g crushed walnuts.
Three-egg omelette with wilted spinach, 30 g reduced-fat feta, and cherry tomatoes.
Roasted butternut squash, courgette, and peppers over green lentils with a tahini dressing.
Arborio rice cooked with mixed mushrooms, low-fat crème fraîche, and Parmesan. Smaller portion.
200 g edamame pods, lightly salted.
Two pancakes made with mashed banana, two eggs, oat flour, and a sprinkle of cinnamon.
Buffalo mozzarella, tomato, basil, and chickpeas drizzled with olive oil and balsamic glaze.
Homemade walnut and lentil nut roast with roasted carrots, parsnips, and a vegetarian gravy.
200 g 0% Greek yogurt with a teaspoon of honey and a sprinkle of seeds.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £35–45 per week.
Our AI generator creates a personalised Vegetarian Low Calorie meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My Vegetarian 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.
Yes. Eggs, Greek yogurt, cottage cheese, tofu, lentils, chickpeas, and edamame are all excellent protein sources. This plan delivers 75–90 g of protein per day, which is sufficient for most adults losing weight.
Not as written — it includes eggs, dairy, and sometimes halloumi or paneer. However, you can swap these for plant-based alternatives (silken tofu for eggs, soy yogurt for Greek yogurt) to make it 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 you are regularly hungry, try adding more non-starchy vegetables and ensuring each meal includes at least 20 g of protein.