What this plan is for
A Generic UK supermarket high protein low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Vegetarian Lean High Protein Low Calorie Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 120g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,801 kcal120g protein216g carbs52g fat41g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1788 kcal per person114g protein · 225g carbs per person
Breakfast427 kcal · 27g protein · 40g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 427 kcal, 27g protein, 40g carbs.
Recipe
Ingredients
- 2 eggs
- 2 generous handfuls baby spinach (about 50g)
- 100g mushrooms
- 2 slices of wholemeal bread
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop baby spinach and mushrooms, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and olive oil.
Lunch365 kcal · 21g protein · 68g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 365 kcal, 21g protein, 68g carbs.
Recipe
Ingredients
- 1 standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 200ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner804 kcal · 49g protein · 103g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 804 kcal, 49g protein, 103g carbs.
Recipe
Ingredients
- 200g firm tofu
- 100g brown rice (dry weight)
- ¾ small head of broccoli (about 200g)
- 2 tbsp plus 2 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack192 kcal · 17g protein · 14g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate). Ready in 5 min — 192 kcal, 17g protein, 14g carbs.
Recipe
Ingredients
- 150g frozen edamame beans
- sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Drain frozen edamame beans; rinse the pulses under cold water.
- Combine frozen edamame beans and sea salt, to taste in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Generic UK supermarket. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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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.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Generic UK Supermarket Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Use common UK staples first: oats, rice, potatoes, pasta, eggs, tins, frozen vegetables, yogurt and lean protein.
- Keep branded products optional so the plan still works at Tesco, Aldi, Lidl, Asda, Sainsbury's, Morrisons, Iceland, Waitrose, Ocado, M&S or Co-op.
- Check cupboard items before shopping because sauces, oil, spices, oats and rice are often already at home.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Generic UK supermarket | Generic UK pages use widely available supermarket ingredients and average-price assumptions. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Vegetarian Lean 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 macros and the weekly shopping list.
7-day meal plan
Monday
1788 kcal - 114g protein, 225g carbs, 51g fat, 47g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (427 kcal, 27g protein, 40g carbs, 18g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (365 kcal, 21g protein, 68g carbs, 2g fat, 21g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (804 kcal, 49g protein, 103g carbs, 23g fat, 11g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (192 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Tuesday
1807 kcal - 124g protein, 194g carbs, 58g fat, 37g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (420 kcal, 27g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (504 kcal, 31g protein, 84g carbs, 3g fat, 18g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (604 kcal, 40g protein, 39g carbs, 31g fat, 7g fibre per person)
- Snack: Pea Protein Green Smoothie (279 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
Wednesday
1799 kcal - 112g protein, 171g carbs, 72g fat, 28g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (321 kcal, 20g protein, 30g carbs, 14g fat, 5g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (513 kcal, 35g protein, 50g carbs, 17g fat, 10g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (829 kcal, 42g protein, 84g carbs, 36g fat, 12g fibre per person)
- Snack: Cottage Cheese with Cucumber (136 kcal, 15g protein, 7g carbs, 5g fat, 1g fibre per person)
Thursday
1800 kcal - 128g protein, 210g carbs, 53g fat, 37g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (479 kcal, 30g protein, 45g carbs, 20g fat, 8g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (583 kcal, 43g protein, 82g carbs, 13g fat, 12g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (569 kcal, 37g protein, 67g carbs, 16g fat, 15g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (169 kcal, 18g protein, 16g carbs, 4g fat, 2g fibre per person)
Friday
1815 kcal - 113g protein, 260g carbs, 38g fat, 49g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (471 kcal, 30g protein, 44g carbs, 20g fat, 8g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (596 kcal, 31g protein, 83g carbs, 15g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (647 kcal, 34g protein, 127g carbs, 3g fat, 32g fibre per person)
- Snack: Skyr High-Protein Yogurt (101 kcal, 18g protein, 6g carbs, 0g fat, 0g fibre per person)
Saturday
1801 kcal - 141g protein, 230g carbs, 37g fat, 50g fibre- Breakfast: Tofu Scramble with Peppers (347 kcal, 30g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (586 kcal, 32g protein, 102g carbs, 3g fat, 18g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (631 kcal, 47g protein, 100g carbs, 7g fat, 26g fibre per person)
- Snack: Chocolate Protein Shake (237 kcal, 32g protein, 16g carbs, 6g fat, 1g fibre per person)
Sunday
1795 kcal - 110g protein, 219g carbs, 56g fat, 42g fibre- Breakfast: Tofu Scramble with Peppers (348 kcal, 30g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (697 kcal, 38g protein, 74g carbs, 28g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (564 kcal, 29g protein, 110g carbs, 2g fat, 27g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (186 kcal, 13g protein, 23g carbs, 5g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 16
- Firm tofu 925g
- Green lentils 575g
- Pea protein powder 30g
- Tinned chickpeas 80g
- Silken tofu 160g
- Red lentils 95g
- Quorn mince 190g
- Whey protein powder 30g
Carbs & Grains
- Wholemeal bread 13 slices
- Brown rice 320g
- Wholemeal 2 rolls
- Wholemeal 2 pittas
- Wholemeal pasta 85g
- Rice 3 cakes
Vegetables
- Baby spinach 260g
- Mushrooms 925g
- Tinned tomatoes 2 x 400g tins (794g required)
- Onion 6
- Broccoli 220g
- Spring onion 2
- edamame beans 270g
- Courgette 3
- Red pepper 3
- Spinach 90g
- Cherry tomatoes 1 x 300g pack (289g required)
- Cucumber 1 (198g required)
- mixed veg 300g
- Carrot 5
- Sweet potato mash 500g
- Mixed peppers 190g
- Celery 2 stalks
Dairy & Eggs
- Reduced-fat feta 60g
- Oat milk 1 x 1L carton (240ml required)
- Halloumi 65g
- Tinned coconut milk light 1 x 400ml tin (159ml required)
- Cottage cheese 450g
- Low-fat Greek yogurt 180g
- Skyr 160g
- Semi-skimmed milk 1 x 1L carton (277ml required)
Fruit
- Banana 1
- Pomegranate seeds 24g
- mixed berries 95g
Herbs & Spices
- Garlic 6 cloves
- Basil, optional to taste
- Cumin 2 tsp
- Mixed herbs 1 tbsp
- Turmeric 1 tsp
Condiments & Oils
- Olive oil 2.75 tbsp
- Vegetable stock 4 cubes (makes 2L; 1551ml required)
- Teriyaki sauce 45g
- Lemon dressing 12g
- Curry paste 24g
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Tahini 18g
Tins & Jars
- Cannellini beans 220g
- Reduced-sugar baked beans 240g
Extras
- Sesame seeds 1 tbsp
- Sea salt, optional to taste
- Lemon juice, optional to taste
Shopping This Plan At Generic UK supermarket
Built from ingredients stocked by every major UK supermarket, using average UK pricing rather than one retailer.
Value rangeOwn-brand equivalents at any major retailer
What Generic UK supermarket is good for here
- Ingredients are chosen from staples that most UK supermarkets carry, so the plan should work wherever you shop, though ranges still vary by store.
- Easy to swap to a specific retailer later without changing the meals.
- Costs reflect a mid-market average rather than the cheapest or priciest store.
Worth knowing before you shop
- Shopping entirely at a discounter will usually come in below the estimate; a premium store above it.
- No loyalty-scheme pricing is assumed.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy own-brand rolled oats, rice, pasta and tins — nutritionally identical to branded, at any supermarket
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this high protein low calorie plan cost per week?
This plan is designed for a generic UK supermarket and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 120g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic high protein low calorie plan?
Plenty of high protein low calorie plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 all 7 days at 1,800 kcal/day, the generic UK supermarket shopping list, and your chosen household portion sizes.
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 a generic UK supermarket.
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