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 139g of protein, built from ingredients stocked at any major UK supermarket for an estimated £45–65/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 person131g protein · 309g carbs per person
Breakfast572 kcal · 36g protein · 71g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk.
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.
Lunch354 kcal · 20g protein · 66g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion.
Recipe
Ingredients
¾ of a standard tin of cannellini beans, drained
1 standard tin of tomatoes
1 onion
3 garlic cloves
200ml vegetable stock
basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop onion and garlic into even pieces. Drain and rinse cannellini beans.
Heat a large pan over medium heat and soften onion and garlic for 5-7 minutes.
Stir in vegetable stock and basil, to taste, then add cannellini beans and tomatoes and simmer gently until tender and thickened.
Taste, season and portion for serving.
Dinner620 kcal · 32g protein · 121g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion.
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.
Snack160 kcal · 16g protein · 18g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey.
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.
Snack295 kcal · 27g protein · 33g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach.
Recipe
Ingredients
30g pea protein powder
250ml 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.
Estimated cost: £45–65/week for 1 person from Generic UK supermarket. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Herbs & Spices
Condiments & Oils
Tins & Jars
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 Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
Cook and portion five lunches of Cannellini Bean and Tomato Soup.
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, Pea Protein Green Smoothie, Rice Cakes with Cottage Cheese, Cottage Cheese with Cucumber, Low-Fat Greek Yogurt with Berries, Protein Yogurt with Low-Sugar Granola, Skyr High-Protein Yogurt, Chocolate Protein Shake, Frozen Edamame Beans with Sea Salt, and Tzatziki with Vegetable Dippers.
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 £45–65 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 139g 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.
