Plant-Forward Weekly Vegetarian Low Calorie Plan — 1,500 kcal

Free printable vegetarian UK vegetarian low calorie meal plan for UK supermarkets: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAny UK supermarket
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forVegetarians cutting calories
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forVegetarians cutting calories
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
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

Plant-Forward Weekly Vegetarian Low Calorie Plan — 1,500 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: ~1500 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

1500 kcal - 66g protein
  • Breakfast: Banana and Oat Smoothie (419 kcal, 14g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (486 kcal, 22g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (595 kcal, 30g protein)

Tuesday

1500 kcal - 80g protein
  • Breakfast: Banana and Oat Smoothie (397 kcal, 13g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (513 kcal, 31g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (590 kcal, 36g protein)

Wednesday

1500 kcal - 97g protein
  • Breakfast: Banana and Oat Smoothie (404 kcal, 13g protein)
  • Lunch: Miso Tofu and Edamame Bowl (548 kcal, 37g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (548 kcal, 47g protein)

Thursday

1500 kcal - 69g protein
  • Breakfast: Banana and Oat Smoothie (366 kcal, 12g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (567 kcal, 26g protein)
  • Dinner: Tofu Pad Thai (567 kcal, 31g protein)

Friday

1500 kcal - 59g protein
  • Breakfast: Banana and Oat Smoothie (404 kcal, 13g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (535 kcal, 23g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (561 kcal, 23g protein)

Saturday

1500 kcal - 59g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (388 kcal, 9g protein)
  • Lunch: Black Bean Burrito Bowl (550 kcal, 25g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (562 kcal, 25g protein)

Sunday

1500 kcal - 63g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (398 kcal, 9g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (551 kcal, 31g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (551 kcal, 23g protein)

Weekly shopping list

Protein

  • Green lentils 135g
  • Firm tofu 230g
  • Tinned chickpeas 130g
  • Silken tofu 195g
  • Eggs 4
  • Green lentils 130g dry
  • Black beans tinned 250g
  • Red lentils 150g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Rolled oats 70g
  • Brown rice 110g dry
  • Wholemeal roll 1
  • Rice noodles 95g dry
  • Rye bread 3 slices

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Tinned tomatoes 550g
  • Edamame beans 130g
  • Spinach 80g
  • Cherry tomatoes 10
  • Spring onion 4
  • Peanuts 25g
  • Sweet potato 260g
  • Baby spinach 80g
  • Avocado 3/4
  • Sweetcorn 75g

Dairy & Eggs

  • Oat milk 340ml
  • Peanut butter 1.25 tsp
  • Tinned coconut milk light 260ml
  • Halloumi 120g
  • Coconut milk light 260ml

Extras & Condiments

  • Banana 1
  • Vegetable stock 675ml
  • Cumin 1.25 tsp
  • Mixed beans tinned 550g
  • Chilli powder 1.25 tsp
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Reduced-fat feta 80g
  • Olive oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.25 tbsp
  • Lime juice
  • Frozen mixed veg 260g
  • Sesame oil 1.25 tsp
  • Chilli flakes pinch
  • Salsa 65g
  • Coriander fresh
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Tahini dressing 25g

Your 7-Day Meal Plan

Monday

1500 kcal66g protein
Breakfast419 kcal · 14g protein · 5 min

Banana and Oat Smoothie

Made with banana, rolled oats, oat milk. Ready in 5 min — 419 kcal, 14g protein.

Recipe
  1. Add Banana 1, Rolled oats 70g, Oat milk 340ml, Peanut butter 1.25 tsp 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.
Lunch486 kcal · 22g protein · 15 min

Lentil and Roasted Vegetable Soup

Made with green lentils, courgette, red pepper. Ready in 15 min — 486 kcal, 22g protein.

Recipe
  1. Prep the listed ingredients: Green lentils 135g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 675ml, Cumin 1.25 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner595 kcal · 30g protein · 25 min

Three-Bean Vegetable Chilli with Brown Rice

Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 595 kcal, 30g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Mixed beans tinned 550g, Tinned tomatoes 550g, Onion 1, Red pepper 1, Chilli powder 1.25 tsp, Cumin 1.25 tsp, Brown rice 110g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.

Weekly Shopping List

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

Protein

  • Green lentils 135g
  • Firm tofu 230g
  • Tinned chickpeas 130g
  • Silken tofu 195g
  • Eggs 4
  • Green lentils 130g dry
  • Black beans tinned 250g
  • Red lentils 150g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Rolled oats 70g
  • Brown rice 110g dry
  • Wholemeal roll 1
  • Rice noodles 95g dry
  • Rye bread 3 slices

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Tinned tomatoes 550g
  • Edamame beans 130g
  • Spinach 80g
  • Cherry tomatoes 10
  • Spring onion 4
  • Peanuts 25g
  • Sweet potato 260g
  • Baby spinach 80g
  • Avocado 3/4
  • Sweetcorn 75g

Dairy & Eggs

  • Oat milk 340ml
  • Peanut butter 1.25 tsp
  • Tinned coconut milk light 260ml
  • Halloumi 120g
  • Coconut milk light 260ml

Extras & Condiments

  • Banana 1
  • Vegetable stock 675ml
  • Cumin 1.25 tsp
  • Mixed beans tinned 550g
  • Chilli powder 1.25 tsp
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Reduced-fat feta 80g
  • Olive oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.25 tbsp
  • Lime juice
  • Frozen mixed veg 260g
  • Sesame oil 1.25 tsp
  • Chilli flakes pinch
  • Salsa 65g
  • Coriander fresh
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Tahini dressing 25g

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 vegetarian low calorie 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 vegetarian low calorie 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?

Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.

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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