What this plan is for
A Generic UK supermarket high protein vegetarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
High Protein Vegetarian Meal Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 117g 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 Vegetarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal117g protein216g carbs53g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person118g protein · 241g carbs per person
Breakfast381 kcal · 26g protein · 42g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 381 kcal, 26g protein, 42g carbs.
Recipe
Ingredients
- 200g skyr
- 20g walnuts
- 1 banana
- 1 tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch516 kcal · 32g protein · 86g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 516 kcal, 32g protein, 86g carbs.
Recipe
Ingredients
- 100g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 500ml vegetable stock
- 1 tsp cumin
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, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner748 kcal · 45g protein · 95g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 748 kcal, 45g protein, 95g carbs.
Recipe
Ingredients
- 200g firm tofu
- 90g 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.
Snack155 kcal · 15g protein · 18g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 155 kcal, 15g protein, 18g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 60g frozen berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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
High Protein Vegetarian Meal 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
1800 kcal - 118g protein, 241g carbs, 42g fat, 33g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (381 kcal, 26g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (516 kcal, 32g protein, 86g carbs, 3g fat, 18g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (748 kcal, 45g protein, 95g carbs, 22g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (155 kcal, 15g protein, 18g carbs, 3g fat, 1g fibre per person)
Tuesday
1805 kcal - 117g protein, 221g carbs, 52g fat, 32g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (448 kcal, 30g protein, 51g carbs, 16g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (633 kcal, 33g protein, 88g carbs, 16g fat, 10g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (562 kcal, 36g protein, 66g carbs, 16g fat, 15g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (162 kcal, 18g protein, 16g carbs, 4g fat, 2g fibre per person)
Wednesday
1801 kcal - 111g protein, 216g carbs, 55g fat, 31g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (317 kcal, 23g protein, 33g carbs, 12g fat, 3g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (505 kcal, 29g protein, 87g carbs, 3g fat, 15g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (898 kcal, 45g protein, 91g carbs, 40g fat, 13g fibre per person)
- Snack: Skyr High-Protein Yogurt (81 kcal, 14g protein, 5g carbs, 0g fat, 0g fibre per person)
Thursday
1799 kcal - 117g protein, 258g carbs, 38g fat, 44g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (372 kcal, 26g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (582 kcal, 42g protein, 71g carbs, 17g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (596 kcal, 31g protein, 117g carbs, 2g fat, 29g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (249 kcal, 18g protein, 29g carbs, 6g fat, 3g fibre per person)
Friday
1801 kcal - 128g protein, 152g carbs, 74g fat, 24g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (382 kcal, 26g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (642 kcal, 43g protein, 62g carbs, 21g fat, 12g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (612 kcal, 40g protein, 40g carbs, 32g fat, 7g fibre per person)
- Snack: Cottage Cheese with Cucumber (165 kcal, 19g protein, 8g carbs, 7g fat, 1g fibre per person)
Saturday
1792 kcal - 108g protein, 228g carbs, 49g fat, 32g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (435 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (485 kcal, 27g protein, 83g carbs, 3g fat, 15g fibre per person)
- Dinner: Tofu Pad Thai (610 kcal, 39g protein, 66g carbs, 22g fat, 7g fibre per person)
- Snack: Mini Protein Overnight Oats (262 kcal, 17g protein, 40g carbs, 4g fat, 5g fibre per person)
Sunday
1800 kcal - 118g protein, 195g carbs, 60g fat, 36g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (435 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (605 kcal, 33g protein, 64g carbs, 24g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (536 kcal, 40g protein, 85g carbs, 6g fat, 22g fibre per person)
- Snack: Light Mozzarella and Tomato (224 kcal, 20g protein, 7g carbs, 10g fat, 1g fibre per person)
Weekly shopping list
Protein
- Green lentils 400g
- Firm tofu 850g
- Silken tofu 170g
- Eggs 11
- Red lentils 170g
- Tinned chickpeas 90g
- Quorn mince 160g
- Beef tomato 1
Carbs & Grains
- Brown rice 320g
- Wholemeal bread 3 slices
- Wholemeal 3 rolls
- Wholewheat noodles 80g
- Low-sugar granola 30g
- Rye bread 3 slices
- Rice noodles 65g
- Rolled oats 35g
- Wholemeal pasta 75g
Vegetables
- Courgette 1
- Red pepper 1
- Onion 5
- Broccoli 300g
- Spring onion 5
- Edamame beans 120g
- Carrot 4
- Celery 4 stalks
- mixed veg 300g
- Mushrooms 200g
- Sweet potato mash 250g
- Cucumber 1 (210g required)
- Spinach 60g
- Cherry tomatoes 1 x 300g pack (136g required)
- Baby spinach 50g
- Tinned tomatoes 1 x 400g tin (318g required)
Dairy & Eggs
- Skyr 1.2kg
- Low-fat Greek yogurt 470g
- Tinned coconut milk light 1 x 400ml tin (173ml required)
- Halloumi 80g
- Reduced-fat feta 60g
- Cottage cheese 150g
- Butter 8g
- Semi-skimmed milk 1 x 1L carton (81ml required)
- Light mozzarella 80g
Fruit
- Banana 6
- berries 60g
- mixed berries 90g
- Pomegranate seeds 30g
Herbs & Spices
- Cumin 1 tsp
- Ginger 1 tsp
- Garlic 5 cloves
- Mixed herbs 2 tsp
- Turmeric 1 tsp
- Black pepper, optional to taste x2
- Basil, optional to taste
Condiments & Oils
- Honey 2.5 tbsp
- Vegetable stock 4 cubes (makes 2L; 1526ml required)
- Teriyaki sauce 40g
- Miso paste 1.25 tbsp
- Soy sauce 3.25 tbsp
- Curry paste 30g
- Lemon dressing 15g
- Olive oil 1 tsp
- Tamari 1.75 tbsp
- Tahini 16g
Tins & Jars
- Reduced-sugar baked beans 230g
Extras
- Walnuts 100g
- Sesame seeds 1 tbsp
- Beansprouts 85g
- Lime juice, optional to taste
- Peanuts 16g
- Lemon juice, optional to taste
- Balsamic glaze 1 tsp
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 vegetarian 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 117g 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 vegetarian plan?
Plenty of high protein vegetarian 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 vegetarian 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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