What this plan is for
A Generic UK supermarket high protein vegetarian plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
High Protein Vegetarian Meal Plan — 2,000 kcal
High-protein meat-free eating. This 7-day plan targets 2,000 kcal/day and averages 137g 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
1,998 kcal137g protein221g carbs66g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2000 kcal per person154g protein · 181g carbs per person
Breakfast386 kcal · 22g protein · 34g carbs · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 386 kcal, 22g protein, 34g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 5g butter
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and butter.
Lunch607 kcal · 44g protein · 74g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 607 kcal, 44g protein, 74g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g wholewheat noodles (dry weight)
- ¼ small head of broccoli (about 100g)
- 2 tbsp soy sauce
- 1 tsp ginger
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the tofu for 3-4 minutes, until browned and cooked through.
- Add small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the noodles.
Dinner615 kcal · 41g protein · 40g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 615 kcal, 41g protein, 40g carbs.
Recipe
Ingredients
- 3 eggs
- 60g reduced-fat feta
- 2 generous handfuls spinach (about 60g)
- 8 cherry tomatoes
- 1 tsp olive oil
- 1 tsp mixed herbs
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop spinach and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with reduced-fat feta, olive oil, mixed herbs and wholemeal roll.
Snack262 kcal · 35g protein · 17g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 262 kcal, 35g protein, 17g carbs.
Recipe
Ingredients
- 30g whey protein powder
- 300ml semi-skimmed milk
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put whey protein powder in a bowl or lidded container, adding semi-skimmed milk just before eating.
Snack130 kcal · 12g protein · 16g carbs · 5 min
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove. Ready in 5 min — 130 kcal, 12g protein, 16g carbs.
Recipe
Ingredients
- 100g low-fat Greek yogurt
- ¼ cucumber, grated
- 1 garlic clove
- 1 carrot
- 2 celery sticks
- 1 tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion grated cucumber, garlic clove, carrot, celery sticks and dill as needed.
- Combine grated cucumber, garlic clove, carrot, celery sticks and dill in a bowl or lidded container, adding low-fat Greek yogurt just before eating.
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.
0 of 67 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 2,000 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 — 2,000 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
2000 kcal - 154g protein, 181g carbs, 77g fat, 27g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (607 kcal, 44g protein, 74g carbs, 18g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (615 kcal, 41g protein, 40g carbs, 32g fat, 8g fibre per person)
- Snack: Chocolate Protein Shake (262 kcal, 35g protein, 17g carbs, 7g fat, 1g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (130 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Tuesday
1998 kcal - 147g protein, 231g carbs, 56g fat, 42g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (540 kcal, 28g protein, 75g carbs, 14g fat, 9g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (660 kcal, 49g protein, 105g carbs, 7g fat, 27g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
- Snack: Chocolate Protein Shake (246 kcal, 33g protein, 16g carbs, 7g fat, 1g fibre per person)
Wednesday
2001 kcal - 120g protein, 299g carbs, 40g fat, 74g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (437 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (408 kcal, 23g protein, 77g carbs, 2g fat, 24g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (709 kcal, 37g protein, 139g carbs, 3g fat, 35g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (236 kcal, 16g protein, 29g carbs, 6g fat, 1g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (211 kcal, 19g protein, 15g carbs, 9g fat, 9g fibre per person)
Thursday
1996 kcal - 135g protein, 193g carbs, 77g fat, 26g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (397 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Tofu Pad Thai (732 kcal, 46g protein, 79g carbs, 27g fat, 8g fibre per person)
- Snack: Pea Protein Green Smoothie (281 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (200 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Friday
2000 kcal - 149g protein, 210g carbs, 67g fat, 26g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (472 kcal, 35g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (730 kcal, 44g protein, 93g carbs, 21g fat, 10g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
- Snack: Chocolate Protein Shake (246 kcal, 33g protein, 16g carbs, 7g fat, 1g fibre per person)
Saturday
2001 kcal - 122g protein, 211g carbs, 79g fat, 29g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (353 kcal, 23g protein, 40g carbs, 12g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (444 kcal, 23g protein, 70g carbs, 11g fat, 11g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (912 kcal, 46g protein, 92g carbs, 40g fat, 13g fibre per person)
- Snack: Cottage Cheese with Cucumber (147 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Sunday
1987 kcal - 131g protein, 223g carbs, 64g fat, 31g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (367 kcal, 25g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (713 kcal, 39g protein, 75g carbs, 29g fat, 9g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (446 kcal, 29g protein, 53g carbs, 12g fat, 12g fibre per person)
- Snack: Pea Protein Green Smoothie (273 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (188 kcal, 13g protein, 23g carbs, 5g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 24
- Firm tofu 925g
- Whey protein powder 90g
- Silken tofu 150g
- Quorn mince 200g
- Green lentils 240g
- Pea protein powder 60g
- Tinned chickpeas 90g
Carbs & Grains
- Wholemeal bread 12 slices
- Wholewheat noodles 85g
- Wholemeal 1 roll
- Wholemeal 1 pitta
- Brown rice 310g
- Wholemeal pasta 90g
- Rice 10 cakes
- Rice noodles 80g
- Soba noodles 70g
Vegetables
- Broccoli 300g
- Spinach 120g
- Cherry tomatoes 1 x 300g pack (272g required)
- Cucumber 2 (375g required)
- Carrot 4
- Celery 2 sticks
- Edamame beans 360g
- Tinned tomatoes 3 x 400g tins (851g required)
- Onion 4
- Mushrooms 240g
- Sweet potato mash 290g
- Courgette 2
- Red pepper 3
- Mixed leaves 60g
- Spring onion 5
- mixed veg 320g
Dairy & Eggs
- Butter 30g
- Reduced-fat feta 65g
- Semi-skimmed milk 1 x 1L carton (884ml required)
- Low-fat Greek yogurt 110g
- Cottage cheese 650g
- Oat milk 1 x 1L carton (478ml required)
- Skyr 370g
- Tinned coconut milk light 1 x 400ml tin (176ml required)
Fruit
- Banana 3
Herbs & Spices
- Black pepper, optional to taste x5
- Ginger 2 tsp
- Garlic 9 cloves
- Mixed herbs 1 tbsp
- Dill 1 tsp
- Basil, optional to taste
Condiments & Oils
- Soy sauce 4 tbsp
- Olive oil 2 tsp
- Miso paste 1 tbsp
- Vegetable stock 1 cube (makes 500ml; 464ml required)
- Tamari 2 tbsp
- Teriyaki sauce 40g
- Honey 2 tsp
- Sesame oil 1 tsp
- Curry paste 30g
- Tahini 19g
Tins & Jars
- Cannellini beans 240g
- Reduced-sugar baked beans 190g
Extras
- Sesame seeds 1 tbsp
- Sea salt, optional to taste
- Beansprouts 100g
- Lime juice, optional to taste
- Peanuts 19g
- Walnuts 40g
- 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 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 137g of protein per day across the week, based on the meals actually selected — well above 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 2,000 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 2,000 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.