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

Plan at a glance

Calories~1,500/day
Protein~81g/day
Weekly cost£35–45 per week
SupermarketsGeneric UK supermarket
Best forVegetarians, fat loss, plant-forward eating
Prep difficultyEasy (10–25 min)

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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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Why Choose a Vegetarian Low Calorie Meal Plan?

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.

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 free generator to get a freshly personalised version.

Monday

BreakfastOat & Chia Seed Porridge360 kcal · 14g protein · 5 min

50 g oats cooked with soy milk, 1 tbsp chia seeds, topped with sliced banana and a drizzle of honey.

Portions: 50g oats, 200ml soy milk, 1 tbsp chia seeds (15g), 1 banana

Recipe
  1. Prepare the ingredients: 50g oats, 200ml soy milk, 1 tbsp chia seeds (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.
LunchChickpea & Spinach Salad420 kcal · 20g protein · 10 min

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

Portions: 240g chickpeas (drained), 60g baby spinach, 150g cherry tomatoes, 1 tbsp tahini (15g)

Recipe
  1. Wash, chop, and portion the ingredients: 240g chickpeas (drained), 60g baby spinach, 150g cherry tomatoes, 1 tbsp tahini (15g).
  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 & Vegetable Stir-Fry520 kcal · 28g protein · 20 min

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

Portions: 150g firm tofu, 200g broccoli, 150g peppers, 80g brown rice (dry)

Recipe
  1. Prepare the ingredients: 150g firm tofu, 200g broccoli, 150g peppers, 80g brown rice (dry).
  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.
SnackGreek Yogurt & Berries200 kcal · 15g protein · 2 min

200 g low-fat Greek yogurt with a handful of mixed berries.

Portions: 200g low-fat Greek yogurt, 80g mixed berries

Recipe
  1. Prepare the ingredients: 200g low-fat Greek 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 · 77g protein

Tuesday

BreakfastScrambled Eggs on Wholemeal Toast350 kcal · 22g protein · 10 min

Two eggs scrambled with spinach and cherry tomatoes, on a slice of wholemeal toast.

Portions: 2 eggs, 40g spinach, 100g cherry tomatoes, 1 slice wholemeal toast (40g)

Recipe
  1. Prepare the ingredients: 2 eggs, 40g spinach, 100g cherry tomatoes, 1 slice wholemeal toast (40g).
  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 Soup370 kcal · 18g protein · 30 min

Thick red lentil soup with cumin, turmeric, and a wedge of wholemeal bread.

Portions: 100g red lentils (dry), 1 slice wholemeal bread (40g)

Recipe
  1. Prepare the ingredients: 100g red lentils (dry), 1 slice wholemeal bread (40g).
  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 · 24g protein · 25 min

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

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

Recipe
  1. Prepare the ingredients: 80g wholemeal spaghetti (dry), 100g green lentils (cooked), 200g mushrooms.
  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 & Peanut Butter250 kcal · 7g protein · 2 min

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

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

Recipe
  1. Prepare the ingredients: 1 apple (180g), 1 tbsp peanut 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 · 71g protein

Wednesday

BreakfastOvernight Oats with Nut Butter380 kcal · 16g protein · 5 min

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

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

Recipe
  1. Prepare the ingredients: 50g oats, 200ml oat milk, 1 tbsp almond butter (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.
LunchHalloumi & Quinoa Salad450 kcal · 26g protein · 15 min

Grilled reduced-fat halloumi over 80 g quinoa with roasted peppers, cucumber, and mint dressing.

Portions: 80g reduced-fat halloumi, 80g quinoa (dry), 150g roasted peppers, 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 80g reduced-fat halloumi, 80g quinoa (dry), 150g roasted peppers, 100g cucumber.
  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.
DinnerEgg & Sweet Potato Frittata480 kcal · 28g protein · 25 min

Four-egg frittata baked with diced sweet potato, spinach, and feta cheese.

Portions: 4 eggs, 200g sweet potato, 60g spinach, 30g reduced-fat feta

Recipe
  1. Prepare the ingredients: 4 eggs, 200g sweet potato, 60g spinach, 30g reduced-fat feta.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed sides or toppings.
SnackCottage Cheese & Cucumber190 kcal · 18g protein · 2 min

200 g low-fat cottage cheese with sliced cucumber.

Portions: 200g low-fat cottage cheese, 100g cucumber

Recipe
  1. Prepare the ingredients: 200g low-fat cottage cheese, 100g cucumber.
  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 · 88g protein

Thursday

BreakfastYogurt Parfait340 kcal · 20g protein · 5 min

Layered 0% Greek yogurt, granola (30 g), and mixed berries.

Portions: 200g 0% Greek yogurt, 30g granola, 80g mixed berries

Recipe
  1. Prepare the ingredients: 200g 0% Greek yogurt, 30g granola, 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.
LunchBlack Bean Tacos430 kcal · 22g protein · 15 min

Spiced black beans in two small wholemeal tortillas with shredded cabbage, salsa, and low-fat sour cream.

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

Recipe
  1. Prepare the ingredients: 240g black beans (drained), 2 small wholemeal tortillas (60g), 80g shredded cabbage.
  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.
DinnerPaneer & Spinach Curry530 kcal · 30g protein · 25 min

Low-fat paneer with spinach in a tomato-based curry sauce, served with a small portion of brown rice.

Portions: 150g low-fat paneer, 150g spinach, 60g brown rice (dry)

Recipe
  1. Prepare the ingredients: 150g low-fat paneer, 150g spinach, 60g 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 & Carrot Sticks200 kcal · 7g protein · 2 min

40 g hummus with 100 g carrot sticks.

Portions: 40g hummus, 100g carrot sticks

Recipe
  1. Prepare the ingredients: 40g hummus, 100g 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 · 79g protein

Friday

BreakfastAvocado & Egg Toast400 kcal · 20g protein · 10 min

Two slices wholemeal toast topped with half a mashed avocado and one poached egg.

Portions: 2 slices wholemeal toast (80g), half avocado (75g), 1 egg

Recipe
  1. Prepare the ingredients: 2 slices wholemeal toast (80g), half avocado (75g), 1 egg.
  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 · 24g protein · 10 min

Crispy baked tofu cubes over romaine lettuce with a light Caesar-style dressing and Parmesan.

Portions: 150g firm tofu, 100g romaine lettuce, 1 tbsp Caesar dressing, 15g Parmesan

Recipe
  1. Wash, chop, and portion the ingredients: 150g firm tofu, 100g romaine lettuce, 1 tbsp Caesar dressing, 15g Parmesan.
  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 Chilli510 kcal · 26g protein · 25 min

Kidney beans, black beans, and sweetcorn in a smoky tomato chilli. Served with brown rice.

Portions: 120g kidney beans (drained), 120g black beans (drained), 80g sweetcorn, 60g brown rice (dry)

Recipe
  1. Prepare the ingredients: 120g kidney beans (drained), 120g black beans (drained), 80g sweetcorn, 60g 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.
SnackProtein Yogurt & Walnuts200 kcal · 14g protein · 2 min

Protein yogurt pot with 15 g crushed walnuts.

Portions: 150g protein yogurt, 15g crushed walnuts

Recipe
  1. Prepare the ingredients: 150g protein yogurt, 15g crushed walnuts.
  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 · 84g protein

Saturday

BreakfastSpinach & Feta Omelette360 kcal · 28g protein · 10 min

Three-egg omelette with wilted spinach, 30 g reduced-fat feta, and cherry tomatoes.

Portions: 3 eggs, 60g wilted spinach, 30g reduced-fat feta, 100g cherry tomatoes

Recipe
  1. Prepare the ingredients: 3 eggs, 60g wilted spinach, 30g reduced-fat feta, 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.
LunchLentil & Roasted Veg Bowl420 kcal · 22g protein · 30 min

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

Portions: 150g butternut squash, 150g courgette, 150g peppers, 120g green lentils (cooked), 1 tbsp tahini

Recipe
  1. Wash, chop, and portion the ingredients: 150g butternut squash, 150g courgette, 150g peppers, 120g green lentils (cooked), 1 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.
DinnerMushroom Risotto (lighter)530 kcal · 18g protein · 35 min

Arborio rice cooked with mixed mushrooms, low-fat crème fraîche, and Parmesan. Smaller portion.

Portions: 70g Arborio rice (dry), 200g mixed mushrooms, 2 tbsp low-fat crème fraîche, 15g Parmesan

Recipe
  1. Prepare the ingredients: 70g Arborio rice (dry), 200g mixed mushrooms, 2 tbsp low-fat crème fraîche, 15g Parmesan.
  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.
SnackEdamame Pods190 kcal · 16g protein · 5 min

200 g edamame pods, lightly salted.

Portions: 200g edamame pods

Recipe
  1. Prepare the ingredients: 200g edamame pods.
  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 · 84g protein

Sunday

BreakfastBanana Protein Pancakes380 kcal · 22g protein · 15 min

Two pancakes made with mashed banana, two eggs, oat flour, and a sprinkle of cinnamon.

Portions: 1 banana, 2 eggs, 50g oat flour

Recipe
  1. Prepare the ingredients: 1 banana, 2 eggs, 50g oat flour.
  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.
LunchCaprese & Chickpea Salad400 kcal · 22g protein · 10 min

Buffalo mozzarella, tomato, basil, and chickpeas drizzled with olive oil and balsamic glaze.

Portions: 125g buffalo mozzarella, 200g tomatoes, 120g chickpeas (drained), 1 tbsp olive oil

Recipe
  1. Wash, chop, and portion the ingredients: 125g buffalo mozzarella, 200g tomatoes, 120g chickpeas (drained), 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.
DinnerNut Roast with Roasted Veg520 kcal · 24g protein · 45 min

Homemade walnut and lentil nut roast with roasted carrots, parsnips, and a vegetarian gravy.

Portions: 150g nut roast, 150g carrots, 150g parsnips

Recipe
  1. Prepare the ingredients: 150g nut roast, 150g carrots, 150g parsnips.
  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.
SnackGreek Yogurt & Honey200 kcal · 15g protein · 2 min

200 g 0% Greek yogurt with a teaspoon of honey and a sprinkle of seeds.

Portions: 200g 0% Greek yogurt, 1 tsp honey, 1 tsp mixed seeds

Recipe
  1. Prepare the ingredients: 200g 0% Greek yogurt, 1 tsp honey, 1 tsp mixed seeds.
  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 · 83g protein

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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

  • 240g chickpeas (drained)
  • 150g firm tofu
  • 2 eggs
  • 100g red lentils (dry)
  • 100g green lentils (cooked)
  • 240g black beans (drained)
  • 1 egg
  • 120g kidney beans (drained)

Carbs

  • 50g oats
  • 80g brown rice (dry)
  • 1 slice wholemeal bread (40g)
  • 30g granola
  • 2 small wholemeal tortillas (60g)
  • 70g Arborio rice (dry)
  • 50g oat flour

Vegetables

  • 60g baby spinach
  • 150g cherry tomatoes
  • 200g broccoli
  • 150g peppers
  • 40g spinach
  • 200g mushrooms
  • 150g roasted peppers
  • 100g cucumber
  • 200g sweet potato
  • 80g shredded cabbage
  • 100g carrot sticks
  • half avocado (75g)
  • 100g romaine lettuce
  • 80g sweetcorn
  • 60g wilted spinach
  • 150g courgette
  • 200g mixed mushrooms
  • 200g edamame pods
  • 200g tomatoes
  • 150g carrots
  • 150g parsnips

Dairy

  • 200ml soy milk
  • 200g low-fat Greek yogurt
  • 1 tbsp peanut butter (15g)
  • 200ml oat milk
  • 1 tbsp almond butter (15g)
  • 80g reduced-fat halloumi
  • 200g low-fat cottage cheese
  • 200g 0% Greek yogurt
  • 150g protein yogurt
  • 150g butternut squash
  • 125g buffalo mozzarella

Extras

  • 1 tbsp chia seeds (15g)
  • 1 banana
  • 1 tbsp tahini (15g)
  • 80g mixed berries
  • 1 slice wholemeal toast (40g)
  • 80g wholemeal spaghetti (dry)
  • 1 apple (180g)
  • 80g quinoa (dry)
  • 30g reduced-fat feta
  • 150g low-fat paneer
  • 40g hummus
  • 1 tbsp Caesar dressing
  • 15g Parmesan
  • 15g crushed walnuts
  • 2 tbsp low-fat crème fraîche
  • 1 tbsp olive oil
  • 150g nut roast
  • 1 tsp honey
  • 1 tsp mixed seeds

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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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 is sufficient for most adults losing weight.

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.

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