Batch Cook High-Protein Vegetarian Plan — 2,000 kcal
High-protein meat-free eating. This 7-day plan targets 2,000 kcal/day and averages 142g of protein, built from ingredients stocked at any major UK supermarket for an estimated £45–80/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person142g protein · 225g carbs per person
Breakfast492 kcal · 46g protein · 44g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs.
Recipe
Ingredients
20g whey protein powder
40g wholemeal flour
2 eggs
85ml oat milk
90g low-fat Greek yogurt
50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
Serve with low-fat Greek yogurt and frozen berries.
Lunch431 kcal · 22g protein · 68g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber.
Recipe
Ingredients
70g soba noodles (dry weight)
90g edamame beans
½ cucumber
1 red pepper
¾ tbsp soy sauce
¾ tsp sesame oil
¾ tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the noodles according to their packet instructions, then drain and cool slightly.
Slice or chop cucumber and red pepper. Cook edamame beans in boiling water for 3-4 minutes, then drain.
Arrange the cooked soba noodles, edamame beans, cucumber and red pepper in a bowl and finish with soy sauce, sesame oil and ginger.
Dinner662 kcal · 40g protein · 85g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli.
Recipe
Ingredients
175g firm tofu
80g brown rice (dry weight)
½ small head of broccoli (about 175g)
2 tbsp plus 1 tsp teriyaki sauce
¾ 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 a 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.
Snack244 kcal · 22g protein · 7g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate).
Recipe
Ingredients
90g light mozzarella
1 beef tomato
basil leaves, to taste
¾ tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion light mozzarella and beef tomato as needed.
Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
Snack172 kcal · 12g protein · 21g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese.
Recipe
Ingredients
3 rice cakes
90g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Estimated cost: £45–80/week for 1 person from Generic UK supermarket. Calories and macros remain per person, while shopping quantities are scaled for the household.
0 of 53 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
Cook and portion five lunches of Edamame and Soba Noodle Salad.
Batch cook Teriyaki Tofu with Brown Rice and Broccoli and Quorn Mince Bolognese with Wholemeal Pasta as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Light Mozzarella and Tomato, Rice Cakes with Cottage Cheese, Skyr High-Protein Yogurt, Protein Yogurt with Low-Sugar Granola, Chocolate Protein Shake, Tzatziki with Vegetable Dippers, Mini Protein Overnight Oats, Pea Protein Green Smoothie, Frozen Edamame Beans with Sea Salt, and Frozen Greek Yogurt and Berry Bark.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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 tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low 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
Frequently Asked Questions
How much does this high protein vegetarian plan cost per week?
This plan is designed for a generic UK supermarket and is estimated at £45–80 per week for one person at typical UK prices, 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 142g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from a generic UK supermarket.
