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-Friendly Weekly High Protein Vegetarian Plan — 2,000 kcal
High-protein meat-free eating. This 7-day plan targets 2,000 kcal/day and averages 141g 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
2,000 kcal141g protein235g carbs55g fat47g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1999 kcal per person133g protein · 236g carbs per person
Breakfast558 kcal · 35g protein · 68g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 558 kcal, 35g protein, 68g carbs.
Recipe
Ingredients
- 80g wholemeal flour
- 2 eggs
- 150ml semi-skimmed milk
- 100g 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.
Lunch399 kcal · 27g protein · 23g carbs · 20 min
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 399 kcal, 27g 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.
Dinner604 kcal · 31g protein · 118g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 604 kcal, 31g protein, 118g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 200g mushrooms
- 1 onion
- 2 carrot
- 250g sweet potato mash
- 200ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack156 kcal · 15g protein · 18g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 156 kcal, 15g protein, 18g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 60g frozen berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
Snack282 kcal · 25g protein · 9g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate). Ready in 5 min — 282 kcal, 25g protein, 9g carbs.
Recipe
Ingredients
- 100g light mozzarella
- 1 beef tomato
- basil leaves, to taste
- 1 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, beef tomato and basil leaves, to taste as needed.
- Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze 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.
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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 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.
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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 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 Mushroom and Lentil Shepherd's Pie and Teriyaki Tofu with Brown Rice and Broccoli as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Frozen Greek Yogurt and Berry Bark and Light Mozzarella and Tomato.
- 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-Friendly Weekly 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
1999 kcal - 133g protein, 236g carbs, 56g fat, 49g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (558 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 (604 kcal, 31g protein, 118g carbs, 3g fat, 29g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (156 kcal, 15g protein, 18g carbs, 3g fat, 2g fibre per person)
- Snack: Light Mozzarella and Tomato (282 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Tuesday
2000 kcal - 136g protein, 202g carbs, 70g fat, 28g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (512 kcal, 32g protein, 64g carbs, 15g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (375 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (701 kcal, 42g protein, 89g carbs, 20g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (146 kcal, 14g protein, 17g carbs, 3g fat, 1g fibre per person)
- Snack: Light Mozzarella and Tomato (266 kcal, 23g protein, 9g carbs, 11g fat, 1g fibre per person)
Wednesday
1999 kcal - 133g protein, 236g carbs, 56g fat, 49g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (558 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 (604 kcal, 31g protein, 118g carbs, 3g fat, 29g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (156 kcal, 15g protein, 18g carbs, 3g fat, 2g fibre per person)
- Snack: Light Mozzarella and Tomato (282 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Thursday
2000 kcal - 136g protein, 202g carbs, 70g fat, 28g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (512 kcal, 32g protein, 64g carbs, 15g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (375 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (701 kcal, 42g protein, 89g carbs, 20g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (146 kcal, 14g protein, 17g carbs, 3g fat, 1g fibre per person)
- Snack: Light Mozzarella and Tomato (266 kcal, 23g protein, 9g carbs, 11g fat, 1g fibre per person)
Friday
1999 kcal - 133g protein, 236g carbs, 56g fat, 49g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (558 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 (604 kcal, 31g protein, 118g carbs, 3g fat, 29g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (156 kcal, 15g protein, 18g carbs, 3g fat, 2g fibre per person)
- Snack: Light Mozzarella and Tomato (282 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Saturday
1999 kcal - 154g protein, 275g carbs, 36g fat, 64g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (579 kcal, 54g protein, 52g carbs, 18g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (362 kcal, 20g protein, 68g carbs, 2g fat, 21g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (709 kcal, 53g protein, 112g carbs, 8g fat, 29g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (133 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (216 kcal, 15g protein, 27g carbs, 5g fat, 1g fibre per person)
Sunday
2002 kcal - 165g protein, 260g carbs, 39g fat, 65g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (608 kcal, 57g protein, 53g carbs, 19g fat, 9g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (366 kcal, 21g protein, 68g carbs, 2g fat, 21g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (720 kcal, 54g protein, 114g carbs, 8g fat, 29g fibre per person)
- Snack: Cottage Cheese with Cucumber (174 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (134 kcal, 13g protein, 16g carbs, 3g fat, 5g fibre per person)
Weekly shopping list
Protein
- Eggs 29
- Green lentils 600g
- Beef tomato 5
- Firm tofu 370g
- Whey protein powder 55g
- Quorn mince 430g
Carbs & Grains
- Wholemeal flour 490g
- Brown rice 170g
- Wholemeal pasta 190g
- Rice 4 cakes
Vegetables
- Courgette 5
- Red pepper 5
- Onion 10
- Mixed leaves 300g
- Mushrooms 600g
- Carrot 8
- Sweet potato mash 750g
- Broccoli 370g
- Spring onion 4
- Tinned tomatoes 5 x 400g tins (1688g required)
- Cucumber 1 (300g required)
- Celery 5 sticks
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (725ml required)
- Low-fat yogurt 490g
- Low-fat Greek yogurt 1.15kg
- Light mozzarella 490g
- Oat milk 1 x 1L carton (211ml required)
- Cottage cheese 270g
Fruit
- Blueberries 250g
- berries 420g
Herbs & Spices
- Basil, optional to taste x7
- Garlic 14 cloves
- Mixed herbs 2.25 tsp
- Dill 2.25 tsp
Condiments & Oils
- Olive oil 1.75 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1017ml required)
- Honey 1.75 tbsp
- Teriyaki sauce 75g
Tins & Jars
- Cannellini beans 430g
Extras
- Balsamic glaze 1.75 tbsp
- Sesame seeds 2 tsp
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 141g 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.
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