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.
Plant-Forward Weekly High Protein Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 115g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
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
1,797 kcal115g protein213g carbs56g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person115g protein · 249g carbs per person
Breakfast373 kcal · 24g protein · 35g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 373 kcal, 24g protein, 35g carbs.
Recipe
Ingredients
- 2 eggs
- 2 generous handfuls baby spinach (about 50g)
- 90g 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.
Lunch511 kcal · 26g protein · 71g carbs · 15 min
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 511 kcal, 26g protein, 71g carbs.
Recipe
Ingredients
- 125g silken tofu
- 90g edamame beans
- 70g brown rice (dry weight)
- 1 tbsp miso paste
- 1 tbsp soy sauce
- 1 tsp sesame seeds
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through.
- Arrange silken tofu, edamame beans, brown rice (dry weight) and sesame seeds in a bowl and finish with miso paste and soy sauce.
Dinner625 kcal · 46g protein · 99g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 625 kcal, 46g protein, 99g carbs.
Recipe
Ingredients
- 175g Quorn mince
- 80g wholemeal pasta (dry weight)
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Snack291 kcal · 19g protein · 44g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 291 kcal, 19g protein, 44g carbs.
Recipe
Ingredients
- 40g rolled oats
- 90g skyr
- 90ml semi-skimmed milk
- 1 banana
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add skyr and banana. Loosen with a splash of semi-skimmed milk if needed.
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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
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 macros and the weekly shopping list.
7-day meal plan
Monday
1800 kcal - 115g protein, 249g carbs, 40g fat, 44g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (373 kcal, 24g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (511 kcal, 26g protein, 71g carbs, 13g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (625 kcal, 46g protein, 99g carbs, 7g fat, 25g fibre per person)
- Snack: Mini Protein Overnight Oats (291 kcal, 19g protein, 44g carbs, 4g fat, 5g fibre per person)
Tuesday
1788 kcal - 108g protein, 281g carbs, 30g fat, 69g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (481 kcal, 30g protein, 45g carbs, 21g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (415 kcal, 23g protein, 78g carbs, 2g fat, 24g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (721 kcal, 37g protein, 141g carbs, 3g fat, 35g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (171 kcal, 18g protein, 17g carbs, 4g fat, 2g fibre per person)
Wednesday
1800 kcal - 129g protein, 161g carbs, 74g fat, 23g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (423 kcal, 27g protein, 40g carbs, 18g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (599 kcal, 43g protein, 73g carbs, 17g fat, 8g 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 (166 kcal, 19g protein, 8g carbs, 7g fat, 1g fibre per person)
Thursday
1801 kcal - 116g protein, 183g carbs, 69g fat, 27g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (419 kcal, 26g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (375 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Tofu Pad Thai (709 kcal, 45g protein, 76g carbs, 26g fat, 8g fibre per person)
- Snack: Mini Protein Overnight Oats (298 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
Friday
1800 kcal - 117g protein, 232g carbs, 45g fat, 36g 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: Teriyaki Tofu with Brown Rice and Broccoli (726 kcal, 44g protein, 92g carbs, 21g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (150 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Saturday
1774 kcal - 117g protein, 187g carbs, 61g fat, 29g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (504 kcal, 33g protein, 36g carbs, 25g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (589 kcal, 31g protein, 82g carbs, 15g fat, 9g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (508 kcal, 33g protein, 60g carbs, 14g fat, 14g fibre per person)
- Snack: Cottage Cheese with Cucumber (173 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
Sunday
1815 kcal - 106g protein, 195g carbs, 70g fat, 42g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (430 kcal, 28g protein, 32g carbs, 21g fat, 4g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (313 kcal, 17g protein, 59g carbs, 2g fat, 18g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (912 kcal, 46g protein, 92g carbs, 40g fat, 13g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (160 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Weekly shopping list
Protein
- Eggs 24
- Silken tofu 300g
- Quorn mince 190g
- Green lentils 340g
- Firm tofu 750g
- Tinned chickpeas 90g
Carbs & Grains
- Wholemeal bread 16 slices
- Brown rice 320g
- Wholemeal pasta 85g
- Rolled oats 75g
- Wholewheat noodles 80g
- Wholemeal 1 roll
- Rice noodles 75g
Vegetables
- Baby spinach 250g
- Mushrooms 750g
- Edamame beans 330g
- Tinned tomatoes 3 x 400g tins (1190g required)
- Onion 6
- Carrot 3
- Sweet potato mash 300g
- Broccoli 300g
- Spinach 60g
- Cherry tomatoes 1 x 300g pack (136g required)
- Cucumber 1 (300g required)
- Courgette 2
- Red pepper 2
- Mixed leaves 60g
- Spring onion 5
- mixed veg 180g
Dairy & Eggs
- Skyr 190g
- Semi-skimmed milk 1 x 1L carton (243ml required)
- Low-fat Greek yogurt 330g
- Reduced-fat feta 60g
- Cottage cheese 310g
- Butter 9g
- Tinned coconut milk light 1 x 400ml tin (176ml required)
Fruit
- Banana 1
- mixed berries 95g
- berries 60g
Herbs & Spices
- Garlic 11 cloves
- Mixed herbs 2 tsp
- Basil, optional to taste x2
- Ginger 1 tsp
- Cumin 1 tsp
Condiments & Oils
- Olive oil 2.5 tbsp
- Miso paste 2 tbsp
- Soy sauce 4 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1130ml required)
- Tamari 2 tbsp
- Teriyaki sauce 40g
- Honey 1 tsp
- Curry paste 30g
Tins & Jars
- Cannellini beans 420g
- Reduced-sugar baked beans 220g
Extras
- Sesame seeds 1 tbsp
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 19g
- Sea salt, 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
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- 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 115g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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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