Plant-Forward Weekly High Protein Vegetarian Plan — 1,800 kcal

Free printable vegetarian UK high protein vegetarian 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 forHigh-protein meat-free eating
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forHigh-protein meat-free eating
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

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

Plant-Forward Weekly High Protein Vegetarian 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 - 81g protein
  • Breakfast: Overnight Oats with Banana (444 kcal, 15g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (570 kcal, 23g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (545 kcal, 23g protein)
  • Snack: Light Mozzarella and Tomato (241 kcal, 20g protein)

Tuesday

1800 kcal - 90g protein
  • Breakfast: Overnight Oats with Banana (450 kcal, 15g protein)
  • Lunch: Edamame and Soba Noodle Salad (540 kcal, 28g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (579 kcal, 26g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (231 kcal, 21g protein)

Wednesday

1800 kcal - 81g protein
  • Breakfast: Overnight Oats with Banana (489 kcal, 17g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (502 kcal, 22g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (600 kcal, 25g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (209 kcal, 17g protein)

Thursday

1800 kcal - 99g protein
  • Breakfast: Overnight Oats with Banana (434 kcal, 15g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (497 kcal, 30g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (571 kcal, 42g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (298 kcal, 12g protein)

Friday

1800 kcal - 82g protein
  • Breakfast: Overnight Oats with Banana (474 kcal, 16g protein)
  • Lunch: Miso Tofu and Edamame Bowl (568 kcal, 38g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (514 kcal, 19g protein)
  • Snack: Carrot Sticks with Hummus (244 kcal, 9g protein)

Saturday

1800 kcal - 84g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (396 kcal, 23g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (613 kcal, 28g protein)
  • Dinner: Chickpea and Sweet Potato Stew (536 kcal, 20g protein)
  • Snack: Roasted Spiced Chickpeas (255 kcal, 13g protein)

Sunday

1800 kcal - 101g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (410 kcal, 24g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (543 kcal, 24g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (609 kcal, 34g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (238 kcal, 19g protein)

Weekly shopping list

Protein

  • Tinned chickpeas 250g
  • Eggs 4
  • Beef tomato 1
  • Red lentils 155g
  • Green lentils 140g
  • Firm tofu 225g
  • Quorn mince 250g
  • Silken tofu 205g
  • Green lentils 130g dry

Carbs & Grains

  • Rolled oats 100g
  • Brown rice 100g dry
  • Soba noodles 105g dry
  • Wholemeal pasta 110g dry
  • Wholemeal roll 1
  • Wholemeal bread 3 slices

Vegetables

  • Baby spinach 125g
  • Tinned tomatoes 250g
  • Spring onion 3
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Onion 1
  • Courgette 1
  • Frozen edamame beans 210g
  • Carrot 3
  • Black pepper pinch
  • Sweet potato 320g
  • Spinach 130g
  • Broccoli 260g

Dairy & Eggs

  • Semi-skimmed milk 250ml
  • Light mozzarella 125g
  • Low-fat Greek yogurt 195g
  • Coconut milk light 280ml
  • Peanut butter 35g
  • Butternut squash 550g
  • Butter 6g
  • Halloumi 130g

Extras & Condiments

  • Banana 1
  • Honey 1.25 tsp
  • Curry powder 2.5 tsp
  • Frozen mixed veg 250g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Ginger 1.25 tsp
  • Garlic 4 cloves
  • Garam masala 2.5 tsp
  • Frozen mixed berries 105g
  • Vegetable stock 700ml
  • Cumin 1.5 tsp
  • Curry paste 40g
  • Sea salt pinch
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Chia seeds 1.25 tsp
  • Miso paste 1.25 tbsp
  • Hummus 80g
  • Mixed leaves 75g
  • Olive oil 1.25 tbsp
  • Paprika 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Teriyaki sauce 55g
  • Frozen berries 80g

Your 7-Day Meal Plan

Monday

1800 kcal81g protein
Breakfast444 kcal · 15g protein · 5 min

Overnight Oats with Banana

Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 444 kcal, 15g protein.

Recipe
  1. Add Rolled oats 100g, Semi-skimmed milk 250ml, Banana 1, Honey 1.25 tsp to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch570 kcal · 23g protein · 20 min

Chickpea and Spinach Curry with Rice

Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 570 kcal, 23g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Tinned chickpeas 250g, Baby spinach 125g, Tinned tomatoes 250g, Brown rice 100g dry, Curry powder 2.5 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner545 kcal · 23g protein · 15 min

Egg Fried Brown Rice with Frozen Vegetables

Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 545 kcal, 23g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Eggs 4, Brown rice 115g dry, Frozen mixed veg 250g, Soy sauce 2.5 tbsp, Sesame oil 1.25 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack241 kcal · 20g protein · 5 min

Light Mozzarella and Tomato

Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 241 kcal, 20g protein.

Recipe
  1. Lay out the ingredients: Light mozzarella 125g, Beef tomato 1, Basil leaves, Balsamic glaze 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Any UK supermarket.

Protein

  • Tinned chickpeas 250g
  • Eggs 4
  • Beef tomato 1
  • Red lentils 155g
  • Green lentils 140g
  • Firm tofu 225g
  • Quorn mince 250g
  • Silken tofu 205g
  • Green lentils 130g dry

Carbs & Grains

  • Rolled oats 100g
  • Brown rice 100g dry
  • Soba noodles 105g dry
  • Wholemeal pasta 110g dry
  • Wholemeal roll 1
  • Wholemeal bread 3 slices

Vegetables

  • Baby spinach 125g
  • Tinned tomatoes 250g
  • Spring onion 3
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Onion 1
  • Courgette 1
  • Frozen edamame beans 210g
  • Carrot 3
  • Black pepper pinch
  • Sweet potato 320g
  • Spinach 130g
  • Broccoli 260g

Dairy & Eggs

  • Semi-skimmed milk 250ml
  • Light mozzarella 125g
  • Low-fat Greek yogurt 195g
  • Coconut milk light 280ml
  • Peanut butter 35g
  • Butternut squash 550g
  • Butter 6g
  • Halloumi 130g

Extras & Condiments

  • Banana 1
  • Honey 1.25 tsp
  • Curry powder 2.5 tsp
  • Frozen mixed veg 250g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Ginger 1.25 tsp
  • Garlic 4 cloves
  • Garam masala 2.5 tsp
  • Frozen mixed berries 105g
  • Vegetable stock 700ml
  • Cumin 1.5 tsp
  • Curry paste 40g
  • Sea salt pinch
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Chia seeds 1.25 tsp
  • Miso paste 1.25 tbsp
  • Hummus 80g
  • Mixed leaves 75g
  • Olive oil 1.25 tbsp
  • Paprika 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Teriyaki sauce 55g
  • Frozen berries 80g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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 vegetarian 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 vegetarian 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.

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