What this plan is for
A Generic UK supermarket vegan low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Vegan Low Calorie Meal Plan — 1,500 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,500 kcal/day and averages 67g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — 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
GoalVegan Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,488 kcal67g protein231g carbs33g fat45g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1477 kcal per person73g protein · 216g carbs per person
Breakfast524 kcal · 16g protein · 77g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 524 kcal, 16g protein, 77g carbs.
Recipe
Ingredients
- 70g rolled oats
- 175ml oat milk
- ¾ tbsp peanut butter
- 1 banana
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, oat milk and chia seeds together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add peanut butter and banana. Loosen with a splash of oat milk if needed.
Lunch295 kcal · 17g protein · 55g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 295 kcal, 17g protein, 55g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- 175ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner658 kcal · 40g protein · 84g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 658 kcal, 40g protein, 84g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- ¾ tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Weekly Shopping List
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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.
0 of 48 items tickedSaved on this device
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.
- 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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
Vegan Low Calorie Meal Plan — 1,500 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
1477 kcal - 73g protein, 216g carbs, 37g fat, 39g fibre- Breakfast: Peanut Butter Overnight Oats (524 kcal, 16g protein, 77g carbs, 16g fat, 13g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (295 kcal, 17g protein, 55g carbs, 2g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (658 kcal, 40g protein, 84g carbs, 19g fat, 9g fibre per person)
Tuesday
1498 kcal - 63g protein, 251g carbs, 27g fat, 40g fibre- Breakfast: Peanut Butter Overnight Oats (505 kcal, 16g protein, 74g carbs, 15g fat, 13g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (300 kcal, 13g protein, 49g carbs, 8g fat, 9g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (693 kcal, 34g protein, 128g carbs, 4g fat, 18g fibre per person)
Wednesday
1500 kcal - 66g protein, 264g carbs, 21g fat, 62g fibre- Breakfast: Peanut Butter Overnight Oats (588 kcal, 18g protein, 88g carbs, 17g fat, 15g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (331 kcal, 18g protein, 62g carbs, 2g fat, 19g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (581 kcal, 30g protein, 114g carbs, 2g fat, 28g fibre per person)
Thursday
1476 kcal - 71g protein, 196g carbs, 47g fat, 29g fibre- Breakfast: Peanut Butter Overnight Oats (520 kcal, 16g protein, 76g carbs, 15g fat, 13g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (305 kcal, 14g protein, 50g carbs, 8g fat, 9g fibre per person)
- Dinner: Tofu Pad Thai (651 kcal, 41g protein, 70g carbs, 24g fat, 7g fibre per person)
Friday
1460 kcal - 65g protein, 242g carbs, 20g fat, 49g fibre- Breakfast: Peanut Butter Overnight Oats (519 kcal, 16g protein, 76g carbs, 15g fat, 13g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (292 kcal, 17g protein, 54g carbs, 2g fat, 17g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (649 kcal, 32g protein, 112g carbs, 3g fat, 19g fibre per person)
Saturday
1503 kcal - 62g protein, 257g carbs, 27g fat, 55g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (332 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (370 kcal, 16g protein, 63g carbs, 9g fat, 11g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (801 kcal, 37g protein, 147g carbs, 6g fat, 34g fibre per person)
Sunday
1499 kcal - 69g protein, 190g carbs, 53g fat, 40g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (331 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (288 kcal, 16g protein, 54g carbs, 2g fat, 17g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (880 kcal, 44g protein, 89g carbs, 39g fat, 13g fibre per person)
Weekly shopping list
Protein
- Firm tofu 525g
- Red lentils 190g
- Green lentils 190g
- Tinned chickpeas 85g
Carbs & Grains
- Rolled oats 350g
- Brown rice 290g
- Wholemeal 3 pittas
- Wholemeal 1 roll
- Rice noodles 70g
- Rye bread 4 slices
Vegetables
- Tinned tomatoes 5 x 400g tins (1927g required)
- Onion 7
- Broccoli 180g
- Spring onion 5
- Courgette 3
- Red pepper 4
- Spinach 80g
- Mushrooms 190g
- Carrot 2
- Sweet potato mash 240g
- Butternut squash 350g
- Avocado 1
- Cherry tomatoes 1 x 300g pack (174g required)
- mixed veg 170g
Dairy & Eggs
- Oat milk 1 x 1L carton (875ml required)
- Tinned coconut milk light 1 x 400ml tin (169ml required)
Fruit
- Banana 4
Herbs & Spices
- Garlic 15 cloves
- Basil, optional to taste x4
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Chilli flakes, optional to taste x2
- Chilli powder 1 tsp
- Cumin 1 tsp
Condiments & Oils
- Peanut butter 70g
- Vegetable stock 3 cubes (makes 1500ml; 1494ml required)
- Teriyaki sauce 35g
- Hummus 210g
- Tamari 1.75 tbsp
- Curry paste 25g
Tins & Jars
- Cannellini beans 725g
- Mixed beans 360g
Extras
- Chia seeds 22g
- Sesame seeds 1 tsp
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 17g
- Lemon juice 1.75 tsp
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)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
Frequently Asked Questions
How much does this vegan 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 67g 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 vegan low calorie plan?
Plenty of vegan low calorie plans share the same 1,500 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this vegan 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 1,500 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from a generic UK supermarket.
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