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.
Batch-Friendly Weekly Vegan Low Calorie Plan — 1,500 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,500 kcal/day and averages 61g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
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
1,500 kcal61g protein199g carbs49g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person60g protein · 189g carbs per person
Breakfast475 kcal · 8g protein · 19g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 475 kcal, 8g protein, 19g carbs.
Recipe
Ingredients
- 25g chia seeds
- 175ml coconut milk
- 80g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut milk 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 mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch405 kcal · 21g protein · 63g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 405 kcal, 21g protein, 63g carbs.
Recipe
Ingredients
- 70g soba noodles (dry weight)
- 80g edamame beans
- ½ cucumber
- 1 red pepper
- ¾ tbsp soy sauce
- ¾ tsp sesame oil
- ¾ tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner621 kcal · 31g protein · 107g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 621 kcal, 31g protein, 107g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 325g)
- 80g red lentils
- ¾ onion
- 2 garlic cloves
- 575ml vegetable stock
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Chia Seed Pudding with Mango for quick breakfasts.
- Cook and portion five lunches of Edamame and Soba Noodle Salad.
- Batch cook Butternut Squash and Lentil Soup with Bread and Teriyaki Tofu with Brown Rice and Broccoli as the main dinner bases, then alternate them Monday to Friday.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Batch-Friendly Weekly Vegan Low Calorie 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
1501 kcal - 60g protein, 189g carbs, 52g fat, 38g fibre- Breakfast: Chia Seed Pudding with Mango (475 kcal, 8g protein, 19g carbs, 39g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (405 kcal, 21g protein, 63g carbs, 10g fat, 10g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (621 kcal, 31g protein, 107g carbs, 3g fat, 18g fibre per person)
Tuesday
1499 kcal - 66g protein, 162g carbs, 67g fat, 28g fibre- Breakfast: Chia Seed Pudding with Mango (476 kcal, 8g protein, 19g carbs, 39g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (406 kcal, 21g protein, 64g carbs, 10g fat, 10g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (617 kcal, 37g protein, 79g carbs, 18g fat, 8g fibre per person)
Wednesday
1501 kcal - 60g protein, 189g carbs, 52g fat, 38g fibre- Breakfast: Chia Seed Pudding with Mango (475 kcal, 8g protein, 19g carbs, 39g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (405 kcal, 21g protein, 63g carbs, 10g fat, 10g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (621 kcal, 31g protein, 107g carbs, 3g fat, 18g fibre per person)
Thursday
1499 kcal - 66g protein, 162g carbs, 67g fat, 28g fibre- Breakfast: Chia Seed Pudding with Mango (476 kcal, 8g protein, 19g carbs, 39g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (406 kcal, 21g protein, 64g carbs, 10g fat, 10g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (617 kcal, 37g protein, 79g carbs, 18g fat, 8g fibre per person)
Friday
1501 kcal - 60g protein, 189g carbs, 52g fat, 38g fibre- Breakfast: Chia Seed Pudding with Mango (475 kcal, 8g protein, 19g carbs, 39g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (405 kcal, 21g protein, 63g carbs, 10g fat, 10g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (621 kcal, 31g protein, 107g carbs, 3g fat, 18g fibre per person)
Saturday
1498 kcal - 60g protein, 269g carbs, 21g fat, 52g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (400 kcal, 12g protein, 59g carbs, 10g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (551 kcal, 22g protein, 104g carbs, 3g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (547 kcal, 26g protein, 106g carbs, 8g fat, 23g fibre per person)
Sunday
1500 kcal - 58g protein, 236g carbs, 34g fat, 41g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (294 kcal, 9g protein, 44g carbs, 7g fat, 9g fibre per person)
- Lunch: Black Bean Burrito Bowl (404 kcal, 16g protein, 76g carbs, 2g fat, 12g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (802 kcal, 33g protein, 116g carbs, 25g fat, 20g fibre per person)
Weekly shopping list
Protein
- Red lentils 250g
- Firm tofu 330g
- Black beans 330g
- Tinned chickpeas 470g
Carbs & Grains
- Soba noodles 330g
- Wholemeal 3 rolls
- Brown rice 340g
- Rolled oats 100g
Vegetables
- Edamame beans 410g
- Cucumber 3 (750g required)
- Red pepper 4
- Butternut squash 975g
- Onion 3
- Broccoli 330g
- Spring onion 4
- Sweet potato 240g
- Tinned tomatoes 2 x 400g tins (521g required)
- Spinach 95g
- Baby spinach 110g
Dairy & Eggs
- Coconut milk 3 x 400ml tins (815ml required)
- Oat milk 1 x 1L carton (330ml required)
- Coconut milk light 1 x 400ml tin (139ml required)
Fruit
- Mango chunks 410g
- mixed berries 140g
Herbs & Spices
- Ginger 1.5 tbsp
- Garlic 6 cloves
- Coriander, optional to taste x2
- Cumin 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Soy sauce 4.25 tbsp
- Sesame oil 1.5 tbsp
- Vegetable stock 4 cubes (makes 2L; 1707ml required)
- Teriyaki sauce 70g
- Salsa 85g
- Curry paste 21g
Extras
- Chia seeds 140g
- Vanilla extract, optional to taste x5
- Sesame seeds 1.75 tsp
- Maple syrup 1.75 tsp
- Sweetcorn 100g
- Lime juice, optional to taste x2
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
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low 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
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 61g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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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