Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Vegetarian Balanced Plate Weekly Gym Beginner Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
Supermarket: Any UK supermarketCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegetarian
7-day meal plan
Monday
1800 kcal - 91g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (516 kcal, 25g protein)
Lunch: Baked Falafel and Salad Pitta (516 kcal, 18g protein)
Dinner: Butternut Squash and Lentil Soup with Bread (436 kcal, 16g protein)
Snack: Protein Yogurt with Low-Sugar Granola (332 kcal, 32g protein)
Tuesday
1800 kcal - 87g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (555 kcal, 27g protein)
Lunch: Vegetable Frittata Slice with Green Salad (444 kcal, 30g protein)
Dinner: Chickpea and Sweet Potato Stew (518 kcal, 20g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (283 kcal, 10g protein)
Wednesday
1800 kcal - 83g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (506 kcal, 25g protein)
Lunch: Chickpea and Spinach Curry with Rice (506 kcal, 20g protein)
Dinner: Teriyaki Tofu with Brown Rice and Broccoli (518 kcal, 29g protein)
Snack: Oat Biscuits with Peanut Butter (270 kcal, 9g protein)
Thursday
1800 kcal - 91g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (544 kcal, 27g protein)
Lunch: Edamame and Soba Noodle Salad (507 kcal, 27g protein)
Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (471 kcal, 29g protein)
Snack: Almonds and Dried Cranberries (278 kcal, 8g protein)
Friday
1800 kcal - 81g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (551 kcal, 27g protein)
Lunch: Lentil and Roasted Vegetable Soup (441 kcal, 20g protein)
Dinner: Mushroom and Lentil Shepherd's Pie (539 kcal, 27g protein)
Snack: Apple and Peanut Butter (269 kcal, 7g protein)
Saturday
1800 kcal - 103g protein
Breakfast: Egg White Omelette with Peppers (300 kcal, 39g protein)
Lunch: Baked Tofu and Tahini Buddha Bowl (522 kcal, 31g protein)
Dinner: Mushroom and Pea Brown Rice Risotto (613 kcal, 23g protein)
Snack: Mixed Nuts and Dried Fruit (365 kcal, 10g protein)
Sunday
1800 kcal - 114g protein
Breakfast: Egg White Omelette with Peppers (289 kcal, 38g protein)
Lunch: Miso Tofu and Edamame Bowl (529 kcal, 35g protein)
Dinner: Spinach and Ricotta Wholemeal Pasta (655 kcal, 33g protein)
Snack: Dark Chocolate and Almonds (327 kcal, 8g protein)
Weekly shopping list
Protein
Eggs 2
Red lentils 115g
Tinned chickpeas 245g
Firm tofu 225g
Green lentils 120g
Green lentils tinned 245g
Egg whites 8
Silken tofu 190g
Carbs & Grains
Wholemeal bread 2 slices
Wholemeal pitta 1
Wholemeal roll 1
Low-sugar granola 35g
Brown rice 90g dry
Oat biscuits 5
Soba noodles 95g dry
Wholemeal pasta 115g dry
Vegetables
Avocado half
Tomato 1
Cucumber 5 slices
Onion 1
Courgette 1
Red pepper 1
Onion half
Sweet potato 310g
Tinned tomatoes 490g
Spinach 125g
Baby spinach 115g
Broccoli 225g
Spring onion 2
Edamame beans 120g
Cucumber half
Mushrooms 245g
Carrot 2
Sweet potato mash 310g
Mixed peppers 130g
Onion 3/4
Frozen peas 130g
Dairy & Eggs
Butternut squash 460g
Low-fat Greek yogurt 170g
Peanut butter 1.25 tbsp
Ricotta 125g
Extras & Condiments
Lemon juice 1.25 tsp
Chilli flakes pinch
Falafel 5 baked
Hummus 45g
Mixed leaves 45g
Garlic 2 cloves
Vegetable stock 800ml
Honey 1.25 tsp
Olive oil 1.25 tsp
Cumin 1.25 tsp
Paprika 1.25 tsp
Pumpkin seeds 35g
Dark chocolate chips 20g
Curry powder 2.25 tsp
Teriyaki sauce 45g
Sesame seeds 1.25 tsp
Soy sauce 1.25 tbsp
Sesame oil 1.25 tsp
Ginger 1.25 tsp
Reduced-sugar baked beans 240g
Almonds 30g
Dried cranberries 25g
Apple 1
Olive oil spray
Mixed herbs 1.25 tsp
Roasted mixed veg 195g
Tahini 25g
Parmesan 25g
Mixed nuts 40g
Raisins 25g
Miso paste 1.25 tbsp
Dark chocolate 70% 40g
Your 7-Day Meal Plan
Monday
1800 kcal91g protein
Breakfast516 kcal · 25g protein · 10 min
Avocado and Eggs on Wholemeal Toast
Made with avocado half, eggs, wholemeal bread. Ready in 10 min — 516 kcal, 25g protein.
Recipe
Toast or warm the bread, bagel, wrap, or pitta if preferred.
Prepare the filling ingredients: Avocado half, Eggs 2, Wholemeal bread 2 slices, Lemon juice 1.25 tsp, Chilli flakes pinch.
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch516 kcal · 18g protein · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 516 kcal, 18g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Falafel 5 baked, Wholemeal pitta 1, Hummus 45g, Mixed leaves 45g, Tomato 1, Cucumber 5 slices.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner436 kcal · 16g protein · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 436 kcal, 16g protein.
Recipe
Prep the listed ingredients: Butternut squash 460g, Red lentils 115g, Onion 1, Garlic 2 cloves, Vegetable stock 800ml, Wholemeal roll 1.
Cook the protein and firmer vegetables in a pan for 5-8 minutes.
Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack332 kcal · 32g protein · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 332 kcal, 32g protein.
Recipe
Add the base ingredients to a bowl: Low-fat Greek yogurt 170g, Low-sugar granola 35g, Honey 1.25 tsp.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
Eggs 2
Red lentils 115g
Tinned chickpeas 245g
Firm tofu 225g
Green lentils 120g
Green lentils tinned 245g
Egg whites 8
Silken tofu 190g
Carbs & Grains
Wholemeal bread 2 slices
Wholemeal pitta 1
Wholemeal roll 1
Low-sugar granola 35g
Brown rice 90g dry
Oat biscuits 5
Soba noodles 95g dry
Wholemeal pasta 115g dry
Vegetables
Avocado half
Tomato 1
Cucumber 5 slices
Onion 1
Courgette 1
Red pepper 1
Onion half
Sweet potato 310g
Tinned tomatoes 490g
Spinach 125g
Baby spinach 115g
Broccoli 225g
Spring onion 2
Edamame beans 120g
Cucumber half
Mushrooms 245g
Carrot 2
Sweet potato mash 310g
Mixed peppers 130g
Onion 3/4
Frozen peas 130g
Dairy & Eggs
Butternut squash 460g
Low-fat Greek yogurt 170g
Peanut butter 1.25 tbsp
Ricotta 125g
Extras & Condiments
Lemon juice 1.25 tsp
Chilli flakes pinch
Falafel 5 baked
Hummus 45g
Mixed leaves 45g
Garlic 2 cloves
Vegetable stock 800ml
Honey 1.25 tsp
Olive oil 1.25 tsp
Cumin 1.25 tsp
Paprika 1.25 tsp
Pumpkin seeds 35g
Dark chocolate chips 20g
Curry powder 2.25 tsp
Teriyaki sauce 45g
Sesame seeds 1.25 tsp
Soy sauce 1.25 tbsp
Sesame oil 1.25 tsp
Ginger 1.25 tsp
Reduced-sugar baked beans 240g
Almonds 30g
Dried cranberries 25g
Apple 1
Olive oil spray
Mixed herbs 1.25 tsp
Roasted mixed veg 195g
Tahini 25g
Parmesan 25g
Mixed nuts 40g
Raisins 25g
Miso paste 1.25 tbsp
Dark chocolate 70% 40g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
Add a scoop of unflavoured whey or plant protein to porridge or smoothies
Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
Add a hard-boiled egg as an afternoon snack on rest days
Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
Frequently Asked Questions
How much does this gym beginner plan cost per week?
This plan is designed for any UK supermarket and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
Can I print this gym beginner meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from any UK supermarket.
