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.
Whole-Food 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. 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
1,498 kcal61g protein246g carbs28g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person66g protein · 230g carbs per person
Breakfast505 kcal · 15g protein · 77g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 505 kcal, 15g protein, 77g carbs.
Recipe
Ingredients
- 70g rolled oats
- 225ml oat milk
- 1 banana
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with banana and peanut butter.
Lunch429 kcal · 17g protein · 81g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 429 kcal, 17g protein, 81g carbs.
Recipe
Ingredients
- 150g black beans, drained
- 60g brown rice (dry weight)
- 50g sweetcorn
- 40g salsa
- coriander fresh, to taste
- lime juice, to taste
Check the label for: Celery. 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.
- Drain black beans; rinse the pulses under cold water.
- Arrange black beans, brown rice (dry weight), sweetcorn, coriander fresh and lime juice, to taste in a bowl and finish with salsa.
Dinner565 kcal · 34g protein · 72g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 565 kcal, 34g protein, 72g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g brown rice (dry weight)
- ½ small head of broccoli (about 150g)
- 2 tbsp 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
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.
0 of 38 items tickedSaved on this device
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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
Whole-Food 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
1499 kcal - 66g protein, 230g carbs, 32g fat, 33g fibre- Breakfast: Banana and Peanut Butter Porridge (505 kcal, 15g protein, 77g carbs, 14g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (429 kcal, 17g protein, 81g carbs, 2g fat, 13g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (565 kcal, 34g protein, 72g carbs, 16g fat, 8g fibre per person)
Tuesday
1499 kcal - 60g protein, 266g carbs, 19g fat, 50g fibre- Breakfast: Banana and Peanut Butter Porridge (542 kcal, 16g protein, 82g carbs, 15g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (470 kcal, 19g protein, 89g carbs, 2g fat, 14g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (487 kcal, 25g protein, 95g carbs, 2g fat, 24g fibre per person)
Wednesday
1499 kcal - 62g protein, 209g carbs, 44g fat, 31g fibre- Breakfast: Banana and Peanut Butter Porridge (449 kcal, 13g protein, 70g carbs, 12g fat, 10g fibre per person)
- Lunch: Black Bean Burrito Bowl (376 kcal, 15g protein, 71g carbs, 2g fat, 11g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (674 kcal, 34g protein, 68g carbs, 30g fat, 10g fibre per person)
Thursday
1502 kcal - 61g protein, 265g carbs, 18g fat, 39g fibre- Breakfast: Banana and Peanut Butter Porridge (485 kcal, 15g protein, 75g carbs, 13g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (413 kcal, 17g protein, 78g carbs, 2g fat, 12g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (604 kcal, 29g protein, 112g carbs, 3g fat, 16g fibre per person)
Friday
1496 kcal - 58g protein, 264g carbs, 24g fat, 47g fibre- Breakfast: Banana and Peanut Butter Porridge (548 kcal, 17g protein, 83g carbs, 15g fat, 13g fibre per person)
- Lunch: Black Bean Burrito Bowl (477 kcal, 19g protein, 90g carbs, 2g fat, 14g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (471 kcal, 22g protein, 91g carbs, 7g fat, 20g fibre per person)
Saturday
1500 kcal - 61g protein, 254g carbs, 19g fat, 42g fibre- Breakfast: Peanut Butter Overnight Oats (468 kcal, 14g protein, 69g carbs, 14g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (441 kcal, 18g protein, 83g carbs, 2g fat, 13g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (591 kcal, 29g protein, 102g carbs, 3g fat, 17g fibre per person)
Sunday
1493 kcal - 57g protein, 235g carbs, 37g fat, 39g fibre- Breakfast: Peanut Butter Overnight Oats (402 kcal, 12g protein, 61g carbs, 12g fat, 10g fibre per person)
- Lunch: Black Bean Burrito Bowl (363 kcal, 15g protein, 69g carbs, 2g fat, 11g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (728 kcal, 30g protein, 105g carbs, 23g fat, 18g fibre per person)
Weekly shopping list
Protein
- Black beans 1.05kg
- Firm tofu 280g
- Green lentils 170g
- Tinned chickpeas 490g
- Red lentils 170g
Carbs & Grains
- Rolled oats 450g
- Brown rice 650g
- Wholemeal 1 roll
Vegetables
- Broccoli 150g
- Spring onion 2
- Mushrooms 170g
- Onion 3
- Carrot 2
- Sweet potato mash 210g
- mixed veg 130g
- Tinned tomatoes 2 x 400g tins (599g required)
- Sweet potato 210g
- Spinach 85g
- Butternut squash 310g
- Baby spinach 95g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1400ml required)
- Tinned coconut milk light 1 x 400ml tin (256ml required)
Fruit
- Banana 6
Herbs & Spices
- Coriander, optional to taste x7
- Garlic 4 cloves
- Ginger 0.75 tsp
- Garam masala 1.5 tsp
- Cumin 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Peanut butter 85g
- Salsa 260g
- Teriyaki sauce 30g
- Vegetable stock 2 cubes (makes 1L; 693ml required)
- Curry paste 40g
Extras
- Sweetcorn 310g
- Lime juice, optional to taste x7
- Sesame seeds 0.75 tsp
- Chia seeds 7g
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 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 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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