High-Fibre Vegetarian Low Calorie Plan — 1,800 kcal
Free 7-day Vegetarian vegetarian low calorie meal plan for UK. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion half. Ready in 10 min — 230 kcal, 30g protein.
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 420 kcal, 28g protein.
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 390 kcal, 24g protein.
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 220 kcal, 6g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Egg whites 6
- Silken tofu 150g
- Eggs 2
- Green lentils tinned 200g
- Black beans tinned 200g
- Firm tofu 200g
Carbs & Grains
- Brown rice 80g dry
- Wholemeal bread 2 slices
- Wholewheat noodles 80g dry
Vegetables
- Mixed peppers 100g
- Onion half
- Edamame beans 100g
- Courgette 1
- Red pepper 1
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Baby spinach 60g
- Frozen peas 100g
- Sweetcorn 60g
- Avocado half
- Cherry tomatoes 6
- Tinned tomatoes 400g
- Celery sticks 4
- Broccoli 100g
- Spinach 60g
Dairy & Eggs
- Peanut butter 1 tbsp
- Halloumi 100g
- Ricotta 100g
- Butter 5g
- Semi-skimmed milk 30ml
- Almond butter 1 tbsp
Extras & Condiments
- Olive oil spray
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Sesame seeds 1 tsp
- Reduced-sugar baked beans 200g
- Apple 1
- Balsamic glaze 1 tsp
- Vegetable stock 200ml
- Raisins 20g
- Tahini 20g
- Lemon juice
- Cumin 1 tsp
- Parmesan 20g
- Garlic 2 cloves
- Dark chocolate 70% 30g
- Almonds 20g
- Salsa 50g
- Coriander fresh
- Lime juice
- Banana 1
- Chilli powder 1 tsp
- Walnuts 20g
- Cannellini beans tinned 200g
- Basil
- Curry paste 30g
- Ginger 1 tsp
- Reduced-fat feta 60g
- Whey protein powder 30g
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.
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.