Vegetarian Low Calorie Meal Plan UK — Free 7-Day Guide
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Example 7-Day Vegetarian 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 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 |
| Supermarkets | Generic UK supermarket |
| Best for | Vegetarians, fat loss, plant-forward eating |
| Prep difficulty | Easy (10–25 min) |
Not quite right? Generate a personalised version in 30 seconds →
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.
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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 Vegetarian Low Calorie Meal Plan?
A well-planned vegetarian diet can be a straightforward way to eat more fibre and pulses without much effort. 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.
Tips for Success
- Eggs are one of the cheapest and most protein-dense foods available. Keep a batch of hard-boiled eggs in the fridge for quick lunches and snacks.
- Tinned chickpeas, lentils, and kidney beans are nutritional powerhouses. Buy several tins a week — they store for years and cost around 60–80p each.
- Tofu takes on flavour well when marinated before cooking. Press it with a clean towel to remove moisture before pan-frying or baking for a better texture.
- Nutritional yeast is a brilliant addition to vegetarian cooking — it adds a cheesy, umami flavour and is high in B vitamins. Find it in most UK supermarkets.
- Greek yogurt (not plant-based) is the easiest high-protein snack on a lacto-vegetarian diet. 200 g of 0% fat Greek yogurt contains about 20 g of protein for around 130 kcal.
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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.
Frequently Asked Questions
Can I get enough protein on a vegetarian diet?
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 can be enough for many adults losing weight, depending on body size and activity.
Is this plan vegan-friendly?
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.
Will I be hungry on 1500 calories as a vegetarian?
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.
Related Meal Plans & Guides
- High Protein Vegetarian Meal Plan
- 1500 Calorie Plan
- High Protein Plan
- 1800 Calorie Plan
- How to Meal Plan for Weight Loss
- Best Low Calorie Foods in UK Supermarkets
- Generate A Personalised Vegetarian Low Calorie Plan
- Glass Meal Prep Containers For Your Portions
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