High-Fibre Weekly Vegetarian Low Calorie Plan — 1,800 kcal

Free printable vegetarian UK vegetarian low calorie meal plan for UK supermarkets: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAny UK supermarket
Calorie target~1800 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~1800 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

High-Fibre Weekly Vegetarian Low Calorie Plan — 1,800 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: ~1800 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 103g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (459 kcal, 16g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (447 kcal, 30g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (534 kcal, 22g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (360 kcal, 35g protein)

Tuesday

1800 kcal - 87g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (441 kcal, 15g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (537 kcal, 21g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (548 kcal, 41g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (274 kcal, 10g protein)

Wednesday

1800 kcal - 73g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (472 kcal, 17g protein)
  • Lunch: Edamame and Soba Noodle Salad (536 kcal, 28g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (485 kcal, 18g protein)
  • Snack: Oat Biscuits with Peanut Butter (307 kcal, 10g protein)

Thursday

1800 kcal - 68g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (483 kcal, 17g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (469 kcal, 21g protein)
  • Dinner: Chickpea and Sweet Potato Stew (548 kcal, 21g protein)
  • Snack: Almonds and Dried Cranberries (300 kcal, 9g protein)

Friday

1800 kcal - 85g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (459 kcal, 16g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (497 kcal, 30g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (571 kcal, 32g protein)
  • Snack: Apple and Peanut Butter (273 kcal, 7g protein)

Saturday

1800 kcal - 90g protein
  • Breakfast: Banana and Oat Smoothie (399 kcal, 13g protein)
  • Lunch: Miso Tofu and Edamame Bowl (540 kcal, 36g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (501 kcal, 31g protein)
  • Snack: Mixed Nuts and Dried Fruit (360 kcal, 10g protein)

Sunday

1800 kcal - 73g protein
  • Breakfast: Banana and Oat Smoothie (374 kcal, 12g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (580 kcal, 27g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (532 kcal, 27g protein)
  • Snack: Dark Chocolate and Almonds (314 kcal, 7g protein)

Weekly shopping list

Protein

  • Eggs 4
  • Tinned chickpeas 500g
  • Quorn mince 240g
  • Red lentils 130g
  • Green lentils 130g
  • Firm tofu 225g
  • Silken tofu 195g
  • Green lentils tinned 240g

Carbs & Grains

  • Rolled oats 75g
  • Brown rice 100g dry
  • Low-sugar granola 35g
  • Wholemeal pasta 105g dry
  • Soba noodles 100g dry
  • Wholemeal roll 1
  • Oat biscuits 5
  • Wholemeal bread 3 slices

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion half
  • Baby spinach 185g
  • Tinned tomatoes 250g
  • Onion 1
  • Edamame beans 130g
  • Cucumber 3/4
  • Sweet potato 330g
  • Spinach 130g
  • Broccoli 250g
  • Spring onion 2
  • Mushrooms 240g
  • Carrot 2
  • Sweet potato mash 300g

Dairy & Eggs

  • Oat milk 250ml
  • Coconut milk light 250ml
  • Low-fat Greek yogurt 185g
  • Butternut squash 500g
  • Peanut butter 1.25 tbsp
  • Halloumi 120g

Extras & Condiments

  • Chia seeds 2.5 tsp
  • Frozen mixed berries 100g
  • Maple syrup 1.25 tsp
  • Olive oil 1.25 tsp
  • Mixed leaves 75g
  • Curry paste 35g
  • Honey 1.25 tsp
  • Curry powder 2.5 tsp
  • Garlic 4 cloves
  • Mixed herbs 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Vegetable stock 900ml
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Almonds 35g
  • Dried cranberries 25g
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 50g
  • Apple 1
  • Banana 1
  • Miso paste 1.25 tbsp
  • Reduced-sugar baked beans 260g
  • Mixed nuts 40g
  • Raisins 25g
  • Balsamic glaze 1.25 tsp
  • Dark chocolate 70% 35g

Your 7-Day Meal Plan

Monday

1800 kcal103g protein
Breakfast459 kcal · 16g protein · 5 min

Chia and Oat Overnight Pot with Berries

Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 459 kcal, 16g protein.

Recipe
  1. Add Rolled oats 75g, Chia seeds 2.5 tsp, Oat milk 250ml, Frozen mixed berries 100g, Maple syrup 1.25 tsp to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch447 kcal · 30g protein · 20 min

Vegetable Frittata Slice with Green Salad

Made with eggs, courgette, red pepper. Ready in 20 min — 447 kcal, 30g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 4, Courgette 1, Red pepper 1, Onion half, Olive oil 1.25 tsp, Mixed leaves 75g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner534 kcal · 22g protein · 25 min

Chickpea and Spinach Coconut Curry

Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 534 kcal, 22g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 500g, Baby spinach 185g, Coconut milk light 250ml, Tinned tomatoes 250g, Onion 1, Curry paste 35g, Brown rice 100g dry.
  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.
Snack360 kcal · 35g protein · 3 min

Protein Yogurt with Low-Sugar Granola

Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 360 kcal, 35g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 185g, Low-sugar granola 35g, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

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

Protein

  • Eggs 4
  • Tinned chickpeas 500g
  • Quorn mince 240g
  • Red lentils 130g
  • Green lentils 130g
  • Firm tofu 225g
  • Silken tofu 195g
  • Green lentils tinned 240g

Carbs & Grains

  • Rolled oats 75g
  • Brown rice 100g dry
  • Low-sugar granola 35g
  • Wholemeal pasta 105g dry
  • Soba noodles 100g dry
  • Wholemeal roll 1
  • Oat biscuits 5
  • Wholemeal bread 3 slices

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion half
  • Baby spinach 185g
  • Tinned tomatoes 250g
  • Onion 1
  • Edamame beans 130g
  • Cucumber 3/4
  • Sweet potato 330g
  • Spinach 130g
  • Broccoli 250g
  • Spring onion 2
  • Mushrooms 240g
  • Carrot 2
  • Sweet potato mash 300g

Dairy & Eggs

  • Oat milk 250ml
  • Coconut milk light 250ml
  • Low-fat Greek yogurt 185g
  • Butternut squash 500g
  • Peanut butter 1.25 tbsp
  • Halloumi 120g

Extras & Condiments

  • Chia seeds 2.5 tsp
  • Frozen mixed berries 100g
  • Maple syrup 1.25 tsp
  • Olive oil 1.25 tsp
  • Mixed leaves 75g
  • Curry paste 35g
  • Honey 1.25 tsp
  • Curry powder 2.5 tsp
  • Garlic 4 cloves
  • Mixed herbs 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Vegetable stock 900ml
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Almonds 35g
  • Dried cranberries 25g
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 50g
  • Apple 1
  • Banana 1
  • Miso paste 1.25 tbsp
  • Reduced-sugar baked beans 260g
  • Mixed nuts 40g
  • Raisins 25g
  • Balsamic glaze 1.25 tsp
  • Dark chocolate 70% 35g

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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