Batch-Friendly Weekly High Protein Vegetarian Plan — 2,000 kcal

Free printable vegetarian UK high protein vegetarian meal plan for UK supermarkets: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAny UK supermarket
Calorie target~2000 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forHigh-protein meat-free eating
DietVegetarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forHigh-protein meat-free eating
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

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 calories, protein totals and the weekly shopping list.

Supermarket: Any UK supermarketCalories: ~2000 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

2000 kcal - 127g protein
  • Breakfast: Banana and Peanut Butter Porridge (500 kcal, 18g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (434 kcal, 22g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (511 kcal, 29g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (322 kcal, 31g protein)
  • Snack: Pea Protein Green Smoothie (233 kcal, 27g protein)

Tuesday

2000 kcal - 92g protein
  • Breakfast: Banana and Peanut Butter Porridge (533 kcal, 19g protein)
  • Lunch: Baked Falafel and Salad Pitta (533 kcal, 19g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (461 kcal, 28g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (272 kcal, 9g protein)
  • Snack: Rice Cakes with Cottage Cheese (201 kcal, 17g protein)

Wednesday

2000 kcal - 96g protein
  • Breakfast: Banana and Peanut Butter Porridge (517 kcal, 18g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (414 kcal, 28g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (506 kcal, 25g protein)
  • Snack: Oat Biscuits with Peanut Butter (276 kcal, 9g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (287 kcal, 16g protein)

Thursday

2000 kcal - 71g protein
  • Breakfast: Banana and Peanut Butter Porridge (495 kcal, 18g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (494 kcal, 20g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (516 kcal, 20g protein)
  • Snack: Almonds and Dried Cranberries (253 kcal, 8g protein)
  • Snack: Walnuts and Dried Blueberries (242 kcal, 5g protein)

Friday

2000 kcal - 103g protein
  • Breakfast: Banana and Peanut Butter Porridge (511 kcal, 18g protein)
  • Lunch: Edamame and Soba Noodle Salad (477 kcal, 25g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (591 kcal, 30g protein)
  • Snack: Apple and Peanut Butter (250 kcal, 7g protein)
  • Snack: Skyr High-Protein Yogurt (171 kcal, 23g protein)

Saturday

2000 kcal - 97g protein
  • Breakfast: Overnight Oats with Banana (422 kcal, 14g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (434 kcal, 19g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (530 kcal, 27g protein)
  • Snack: Mixed Nuts and Dried Fruit (337 kcal, 10g protein)
  • Snack: Mini Protein Overnight Oats (277 kcal, 27g protein)

Sunday

2000 kcal - 97g protein
  • Breakfast: Overnight Oats with Banana (435 kcal, 15g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (497 kcal, 30g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (571 kcal, 35g protein)
  • Snack: Dark Chocolate and Almonds (323 kcal, 7g protein)
  • Snack: Tzatziki with Vegetable Dippers (174 kcal, 10g protein)

Weekly shopping list

Protein

  • Eggs 2 hard-boiled
  • Firm tofu 220g
  • Eggs 2
  • Green lentils tinned 230g
  • Tinned chickpeas 220g
  • Green lentils 120g

Carbs & Grains

  • Rolled oats 100g
  • Wholemeal bread 2 slices
  • Brown rice 100g dry
  • Low-sugar granola 35g
  • Wholemeal pitta 1
  • Rice cakes 4
  • Oat biscuits 5
  • Oatcakes 5
  • Soba noodles 90g dry
  • Wholemeal pasta 100g dry

Vegetables

  • Broccoli 220g
  • Spring onion 2
  • Pea protein powder 35g
  • Spinach 35g
  • Tomato 1
  • Cucumber 5 slices
  • Courgette 1
  • Red pepper 1
  • Onion half
  • Mushrooms 230g
  • Onion 1
  • Carrot 2
  • Sweet potato mash 290g
  • Baby spinach 110g
  • Tinned tomatoes 220g
  • Frozen peas 110g
  • Edamame beans 115g
  • Cucumber half
  • Cucumber quarter grated
  • Celery sticks 2

Dairy & Eggs

  • Oat milk 330ml
  • Peanut butter 1 tbsp
  • Low-fat Greek yogurt 165g
  • Cottage cheese 120g
  • Ricotta 115g
  • Skyr 170g
  • Semi-skimmed milk 240ml
  • Tinned coconut milk light 250ml

Extras & Condiments

  • Banana 1
  • Light mayo 20g
  • Watercress 35g
  • Mustard 1 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1 tsp
  • Honey 1 tsp
  • Banana half
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Reduced-sugar baked beans 235g
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Olive oil 1.25 tsp
  • Vegetable stock 230ml
  • Reduced-fat cheddar 45g
  • Curry powder 2.25 tsp
  • Parmesan 20g
  • Garlic 2 cloves
  • Almonds 25g
  • Dried cranberries 20g
  • Walnuts 25g
  • Dried blueberries 20g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Apple 1
  • Cumin 1.25 tsp
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Mixed frozen veg 250g
  • Curry paste 35g
  • Dark chocolate 70% 35g
  • Garlic clove half
  • Dill 1.25 tsp

Your 7-Day Meal Plan

Monday

2000 kcal127g protein
Breakfast500 kcal · 18g protein · 7 min

Banana and Peanut Butter Porridge

Made with rolled oats, oat milk, banana. Ready in 7 min — 500 kcal, 18g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 100g, Oat milk 330ml, Banana 1, Peanut butter 1 tbsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch434 kcal · 22g protein · 10 min

Egg Mayo Sandwich on Wholemeal

Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 434 kcal, 22g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 2 hard-boiled, Light mayo 20g, Wholemeal bread 2 slices, Watercress 35g, Mustard 1 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner511 kcal · 29g protein · 20 min

Teriyaki Tofu with Brown Rice and Broccoli

Made with firm tofu, brown rice, broccoli. Ready in 20 min — 511 kcal, 29g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 220g, Brown rice 100g dry, Broccoli 220g, Teriyaki sauce 45g, Sesame seeds 1 tsp, Spring onion 2.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack322 kcal · 31g protein · 3 min

Protein Yogurt with Low-Sugar Granola

Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 322 kcal, 31g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 165g, Low-sugar granola 35g, Honey 1 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack233 kcal · 27g protein · 5 min

Pea Protein Green Smoothie

Made with pea protein powder, oat milk, spinach. Ready in 5 min — 233 kcal, 27g protein.

Recipe
  1. Add Pea protein powder 35g, Oat milk 280ml, Spinach 35g, Banana half to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Any UK supermarket.

Protein

  • Eggs 2 hard-boiled
  • Firm tofu 220g
  • Eggs 2
  • Green lentils tinned 230g
  • Tinned chickpeas 220g
  • Green lentils 120g

Carbs & Grains

  • Rolled oats 100g
  • Wholemeal bread 2 slices
  • Brown rice 100g dry
  • Low-sugar granola 35g
  • Wholemeal pitta 1
  • Rice cakes 4
  • Oat biscuits 5
  • Oatcakes 5
  • Soba noodles 90g dry
  • Wholemeal pasta 100g dry

Vegetables

  • Broccoli 220g
  • Spring onion 2
  • Pea protein powder 35g
  • Spinach 35g
  • Tomato 1
  • Cucumber 5 slices
  • Courgette 1
  • Red pepper 1
  • Onion half
  • Mushrooms 230g
  • Onion 1
  • Carrot 2
  • Sweet potato mash 290g
  • Baby spinach 110g
  • Tinned tomatoes 220g
  • Frozen peas 110g
  • Edamame beans 115g
  • Cucumber half
  • Cucumber quarter grated
  • Celery sticks 2

Dairy & Eggs

  • Oat milk 330ml
  • Peanut butter 1 tbsp
  • Low-fat Greek yogurt 165g
  • Cottage cheese 120g
  • Ricotta 115g
  • Skyr 170g
  • Semi-skimmed milk 240ml
  • Tinned coconut milk light 250ml

Extras & Condiments

  • Banana 1
  • Light mayo 20g
  • Watercress 35g
  • Mustard 1 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1 tsp
  • Honey 1 tsp
  • Banana half
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Reduced-sugar baked beans 235g
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Olive oil 1.25 tsp
  • Vegetable stock 230ml
  • Reduced-fat cheddar 45g
  • Curry powder 2.25 tsp
  • Parmesan 20g
  • Garlic 2 cloves
  • Almonds 25g
  • Dried cranberries 20g
  • Walnuts 25g
  • Dried blueberries 20g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Apple 1
  • Cumin 1.25 tsp
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Mixed frozen veg 250g
  • Curry paste 35g
  • Dark chocolate 70% 35g
  • Garlic clove half
  • Dill 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
  • Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
  • Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
  • Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk

💪 Increase protein

  • Add a scoop of unflavoured whey or plant protein to porridge or smoothies
  • Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
  • Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
  • Add a hard-boiled egg as an afternoon snack on rest days
  • Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)

Frequently Asked Questions

How much does this high protein vegetarian plan cost per week?

This plan is designed for any UK supermarket and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.

How much protein does this plan provide per day?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

Can I swap meals I don't like?

Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.

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 the full 7-day meal plan and includes the weekly shopping list.

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 any UK supermarket.

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