What this plan is for
A Generic UK supermarket vegetarian low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
High-Fibre Weekly Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 102g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalVegetarian Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal102g protein230g carbs53g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person96g protein · 230g carbs per person
Breakfast556 kcal · 30g protein · 68g carbs · 12 min
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 556 kcal, 30g protein, 68g carbs.
Recipe
Ingredients
- 150g mushrooms
- 2 eggs
- 2 slices of sourdough bread
- 1 garlic clove
- 1 tsp olive oil
- parsley, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop mushrooms, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast sourdough bread, then serve with the eggs and garlic, olive oil and parsley, to taste.
Lunch568 kcal · 30g protein · 79g carbs · 15 min
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 568 kcal, 30g protein, 79g carbs.
Recipe
Ingredients
- 150g silken tofu
- 100g edamame beans
- 80g brown rice (dry weight)
- 1 tbsp miso paste
- 1 tbsp soy sauce
- 1 tsp sesame seeds
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through.
- Arrange silken tofu, edamame beans, brown rice (dry weight) and sesame seeds in a bowl and finish with miso paste and soy sauce.
Dinner502 kcal · 32g protein · 59g carbs · 10 min
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 502 kcal, 32g protein, 59g carbs.
Recipe
Ingredients
- 2 eggs
- 200g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and reduced-sugar baked beans.
Snack172 kcal · 4g protein · 24g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 172 kcal, 4g protein, 24g carbs.
Recipe
Ingredients
- 1 apple
- 1 tbsp peanut butter
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and peanut butter in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Generic UK supermarket. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Generic UK Supermarket Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Use common UK staples first: oats, rice, potatoes, pasta, eggs, tins, frozen vegetables, yogurt and lean protein.
- Keep branded products optional so the plan still works at Tesco, Aldi, Lidl, Asda, Sainsbury's, Morrisons, Iceland, Waitrose, Ocado, M&S or Co-op.
- Check cupboard items before shopping because sauces, oil, spices, oats and rice are often already at home.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Generic UK supermarket | Generic UK pages use widely available supermarket ingredients and average-price assumptions. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1798 kcal - 96g protein, 230g carbs, 54g fat, 32g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (556 kcal, 30g protein, 68g carbs, 18g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (568 kcal, 30g protein, 79g carbs, 14g fat, 9g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (502 kcal, 32g protein, 59g carbs, 14g fat, 13g fibre per person)
- Snack: Apple and Peanut Butter (172 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Tuesday
1799 kcal - 101g protein, 220g carbs, 57g fat, 26g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (488 kcal, 27g protein, 60g carbs, 16g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (499 kcal, 26g protein, 69g carbs, 13g fat, 8g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (650 kcal, 33g protein, 79g carbs, 21g fat, 7g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (162 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Wednesday
1799 kcal - 98g protein, 189g carbs, 73g fat, 22g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (489 kcal, 27g protein, 60g carbs, 16g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (516 kcal, 27g protein, 72g carbs, 13g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (572 kcal, 38g protein, 39g carbs, 29g fat, 7g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (222 kcal, 6g protein, 18g carbs, 15g fat, 3g fibre per person)
Thursday
1799 kcal - 119g protein, 241g carbs, 42g fat, 39g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (491 kcal, 27g protein, 60g carbs, 16g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (521 kcal, 27g protein, 72g carbs, 13g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (633 kcal, 47g protein, 101g carbs, 7g fat, 26g fibre per person)
- Snack: Cottage Cheese with Cucumber (154 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
Friday
1810 kcal - 98g protein, 268g carbs, 34g fat, 36g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (487 kcal, 27g protein, 60g carbs, 16g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (493 kcal, 26g protein, 69g carbs, 13g fat, 8g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (712 kcal, 34g protein, 124g carbs, 3g fat, 20g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (118 kcal, 11g protein, 15g carbs, 2g fat, 4g fibre per person)
Saturday
1800 kcal - 92g protein, 193g carbs, 75g fat, 25g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (371 kcal, 25g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (539 kcal, 28g protein, 75g carbs, 14g fat, 8g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (661 kcal, 30g protein, 65g carbs, 30g fat, 10g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (229 kcal, 9g protein, 12g carbs, 18g fat, 3g fibre per person)
Sunday
1796 kcal - 108g protein, 270g carbs, 35g fat, 46g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (398 kcal, 28g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (594 kcal, 31g protein, 83g carbs, 15g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (638 kcal, 33g protein, 125g carbs, 3g fat, 31g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (166 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
Weekly shopping list
Protein
- Eggs 17
- Silken tofu 1kg
- Quorn mince 190g
- Red lentils 90g
- Green lentils 220g
Carbs & Grains
- Sourdough bread 9 slices
- Brown rice 625g
- Wholemeal bread 2 slices
- Wholemeal 2 rolls
- Wholemeal pasta 170g
Vegetables
- Mushrooms 925g
- Edamame beans 800g
- mixed veg 180g
- Spring onion 2
- Spinach 55g
- Cherry tomatoes 1 x 300g pack (123g required)
- Tinned tomatoes 1 x 400g tin (371g required)
- Onion 3
- Cucumber 1 (225g required)
- Butternut squash 360g
- Carrot 3
- Celery 2 sticks
- Baby spinach 150g
- Sweet potato mash 270g
Dairy & Eggs
- Reduced-fat feta 55g
- Cottage cheese 140g
- Low-fat Greek yogurt 250g
- Skyr 410g
- Ricotta 100g
- Parmesan 14g
Fruit
- Apple 1
- Raisins 18g
- Banana 2
- berries 65g
Herbs & Spices
- Garlic 12 cloves
- Parsley, optional to taste x5
- Mixed herbs 2 tsp
- Dill 1 tsp
Condiments & Oils
- Olive oil 3 tbsp
- Miso paste 6.75 tbsp
- Soy sauce 8.5 tbsp
- Peanut butter 16g
- Sesame oil 1 tsp
- Vegetable stock 2 cubes (makes 1L; 826ml required)
- Honey 1.25 tbsp
Tins & Jars
- Reduced-sugar baked beans 210g
Extras
- Sesame seeds 2.25 tbsp
- Sea salt, optional to taste
- Mixed nuts 30g
- Walnuts 40g
- Pumpkin seeds 30g
- Dark chocolate chips 14g
Shopping This Plan At Generic UK supermarket
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
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this vegetarian low calorie plan cost per week?
This plan is designed for a generic UK supermarket and typically costs £30–40 per week for one person, 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 102g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic vegetarian low calorie plan?
Plenty of vegetarian low calorie plans share the same 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 all 7 days at 1,800 kcal/day, the generic UK supermarket shopping list, and your chosen household portion sizes.
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 a generic UK supermarket.
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