Vegetarian Lean High Protein Low Calorie Plan — 1,800 kcal
Free 7-day Vegetarian high protein low calorie meal plan for UK. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 380 kcal, 28g protein.
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 450 kcal, 16g protein.
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 420 kcal, 36g protein.
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 210 kcal, 24g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Eggs 2
- Firm tofu 200g
- Tinned chickpeas 200g
- Green lentils 100g
- Quorn mince 200g
- Silken tofu 150g
Carbs & Grains
- Wholemeal bread 2 slices
- Rice noodles 80g dry
- Brown rice 80g dry
- Oatcakes 4
- Soba noodles 80g dry
- Rolled oats 40g
Vegetables
- Baby spinach 50g
- Mushrooms 100g
- Tomato 1
- Cucumber 4 slices
- Spinach 60g
- Cherry tomatoes 8
- Pea protein powder 30g
- Courgette 1
- Red pepper 1
- Onion half
- Spring onion 3
- Peanuts 20g
- Edamame beans 100g
- Carrot 1
- Celery sticks 2
Dairy & Eggs
- Oat milk 250ml
- Cottage cheese 100g
- Coconut milk light 200ml
- Skyr 150g
- Ricotta cheese 100g
- Semi-skimmed milk 100ml
- Butternut squash 400g
- Low-fat Greek yogurt 100g
Extras & Condiments
- Olive oil 1 tsp
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Reduced-fat feta 60g
- Banana half
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Curry powder 2 tsp
- Frozen mixed veg 200g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Garlic 3 cloves
- Garam masala 2 tsp
- Walnuts 25g
- Dried blueberries 20g
- Vegetable stock 500ml
- Cumin 1 tsp
- Honey 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Miso paste 1 tbsp
- Dill 1 tsp
Swaps & Suggestions
💰 Make it cheaper
- 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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
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.