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.
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 144g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/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.
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
2,001 kcal144g protein235g carbs57g fat48g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person147g protein · 223g carbs per person
Breakfast541 kcal · 34g protein · 66g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 541 kcal, 34g protein, 66g carbs.
Recipe
Ingredients
- 80g wholemeal flour
- 2 eggs
- 150ml semi-skimmed milk
- 90g low-fat yogurt
- 50g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
- Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
- Serve with low-fat yogurt and blueberries.
Lunch376 kcal · 25g protein · 23g carbs · 20 min
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 376 kcal, 25g protein, 23g carbs.
Recipe
Ingredients
- 3 eggs
- 1 courgette
- 1 red pepper
- ½ onion
- 1 tsp olive oil
- 2 generous handfuls mixed leaves (about 60g)
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop courgette, red pepper, onion and mixed leaves, 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, finishing under a hot grill until the top is firm.
- Season to taste and serve with olive oil.
Dinner645 kcal · 48g protein · 102g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 645 kcal, 48g protein, 102g carbs.
Recipe
Ingredients
- 200g Quorn mince
- 90g 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.
Snack273 kcal · 25g protein · 31g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 273 kcal, 25g protein, 31g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 225ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Snack166 kcal · 15g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 166 kcal, 15g protein, 1g carbs.
Recipe
Ingredients
- 2 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve.
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 43 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 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
- Cook and portion five lunches of Vegetable Frittata Slice with Green Salad.
- Batch cook Quorn Mince Bolognese with Wholemeal Pasta and Mushroom and Lentil Shepherd's Pie as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Pea Protein Green Smoothie and Hard-Boiled Eggs.
- 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.
Printable meal plan PDF
Batch Cook High Protein Vegetarian 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
2001 kcal - 147g protein, 223g carbs, 61g fat, 47g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (541 kcal, 34g protein, 66g carbs, 16g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (376 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (645 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
- Snack: Pea Protein Green Smoothie (273 kcal, 25g protein, 31g carbs, 6g fat, 5g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Tuesday
2001 kcal - 134g protein, 241g carbs, 57g fat, 51g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (556 kcal, 35g protein, 68g carbs, 16g fat, 10g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (399 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (598 kcal, 31g protein, 117g carbs, 2g fat, 29g fibre per person)
- Snack: Pea Protein Green Smoothie (282 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Wednesday
2001 kcal - 147g protein, 223g carbs, 61g fat, 47g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (541 kcal, 34g protein, 66g carbs, 16g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (376 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (645 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
- Snack: Pea Protein Green Smoothie (273 kcal, 25g protein, 31g carbs, 6g fat, 5g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Thursday
2001 kcal - 134g protein, 241g carbs, 57g fat, 51g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (556 kcal, 35g protein, 68g carbs, 16g fat, 10g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (399 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (598 kcal, 31g protein, 117g carbs, 2g fat, 29g fibre per person)
- Snack: Pea Protein Green Smoothie (282 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Friday
2001 kcal - 147g protein, 223g carbs, 61g fat, 47g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (541 kcal, 34g protein, 66g carbs, 16g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (376 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (645 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
- Snack: Pea Protein Green Smoothie (273 kcal, 25g protein, 31g carbs, 6g fat, 5g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Saturday
1999 kcal - 143g protein, 252g carbs, 49g fat, 44g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (562 kcal, 52g protein, 50g carbs, 17g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (348 kcal, 19g protein, 65g carbs, 2g fat, 20g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (758 kcal, 46g protein, 96g carbs, 22g fat, 10g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (129 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (202 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Sunday
2000 kcal - 154g protein, 239g carbs, 51g fat, 48g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (576 kcal, 53g protein, 52g carbs, 18g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (356 kcal, 20g protein, 67g carbs, 2g fat, 21g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (782 kcal, 47g protein, 100g carbs, 23g fat, 11g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (188 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
- Snack: Skyr High-Protein Yogurt (98 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
Weekly shopping list
Protein
- Eggs 39
- Quorn mince 575g
- Pea protein powder 150g
- Green lentils 400g
- Whey protein powder 55g
- Firm tofu 410g
Carbs & Grains
- Wholemeal flour 490g
- Wholemeal pasta 260g
- Brown rice 190g
- Rice 3 cakes
Vegetables
- Courgette 5
- Red pepper 5
- Onion 10
- Mixed leaves 290g
- Tinned tomatoes 5 x 400g tins (1948g required)
- Spinach 150g
- Mushrooms 400g
- Carrot 5
- Sweet potato mash 490g
- Broccoli 410g
- Spring onion 4
- Cucumber 1 (75g required)
- Celery 2 sticks
- edamame beans 160g
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (720ml required)
- Low-fat yogurt 480g
- Oat milk 2 x 1L cartons (1401ml required)
- Low-fat Greek yogurt 310g
- Cottage cheese 100g
- Skyr 160g
Fruit
- Blueberries 240g
- Banana 3
- berries 130g
Herbs & Spices
- Garlic 15 cloves
- Mixed herbs 1 tbsp
- Basil, optional to taste x2
- Dill 1 tsp
Condiments & Oils
- Olive oil 1.75 tbsp
- Vegetable stock 2 cubes (makes 1L; 798ml required)
- Teriyaki sauce 85g
Tins & Jars
- Cannellini beans 410g
Extras
- Sesame seeds 2.25 tsp
- 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
- 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 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 144g 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.
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.