Vegetarian Balanced Plate Weekly High Protein Low Calorie Plan — 1,800 kcal
Free printable vegetarian UK high protein low calorie meal plan for UK supermarkets: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAny UK supermarket
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forFat loss while preserving muscle mass
DietVegetarian
Estimated daily macros
Protein
100g
Carbs
220g
Fats
65g
Fibre
42g
Plan Quick Facts
Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
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 High Protein Low Calorie 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 - 109g protein
Breakfast: High-Protein Yogurt with Homemade Granola (456 kcal, 36g protein)
Lunch: Miso Tofu and Edamame Bowl (504 kcal, 34g protein)
Dinner: Spinach and Ricotta Wholemeal Pasta (624 kcal, 31g protein)
Snack: Peanut Butter with Celery Sticks (216 kcal, 8g protein)
Tuesday
1800 kcal - 106g protein
Breakfast: High-Protein Yogurt with Homemade Granola (470 kcal, 37g protein)
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 high protein low calorie 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 high protein low calorie 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.
