What this plan is for
A Generic UK supermarket vegan low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Vegan Low Calorie Meal Plan — 1,800 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,800 kcal/day and averages 95g 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
1,792 kcal95g protein252g carbs46g fat49g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1780 kcal per person98g protein · 259g carbs per person
Breakfast328 kcal · 28g protein · 11g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 328 kcal, 28g protein, 11g carbs.
Recipe
Ingredients
- 175g firm tofu
- ½ pepper
- ½ tsp turmeric
- ½ tsp cumin
- ¾ tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch509 kcal · 29g protein · 87g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 509 kcal, 29g protein, 87g carbs.
Recipe
Ingredients
- 90g red lentils
- 1 carrot
- ¾ onion
- 2 celery stalks
- 1 wholemeal roll
- 425ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onion and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onion and celery 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.
Dinner766 kcal · 36g protein · 140g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 766 kcal, 36g protein, 140g carbs.
Recipe
Ingredients
- 1½ standard tins of mixed beans, drained
- ¾ of a standard tin of tomatoes
- ¾ onion
- 1 red pepper
- ¾ tsp chilli powder
- ¾ tsp cumin
- 70g brown rice (dry weight)
Method
- Peel and chop onion, tomatoes and red pepper into even pieces. Drain and rinse mixed beans.
- Heat a large pan over medium heat and soften onion, tomatoes and red pepper for 5-7 minutes.
- Stir in chilli powder and cumin, then add mixed beans and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack177 kcal · 5g protein · 21g carbs · 1 min
Banana and Almonds
Made with banana, almonds. Ready in 1 min — 177 kcal, 5g protein, 21g carbs.
Recipe
Ingredients
- 1 banana
- 15g almonds
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine banana and almonds 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 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 1,800 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
Vegan Low Calorie Meal 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
1780 kcal - 98g protein, 259g carbs, 37g fat, 56g fibre- Breakfast: Tofu Scramble with Peppers (328 kcal, 28g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (509 kcal, 29g protein, 87g carbs, 3g fat, 16g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (766 kcal, 36g protein, 140g carbs, 6g fat, 32g fibre per person)
- Snack: Banana and Almonds (177 kcal, 5g protein, 21g carbs, 9g fat, 4g fibre per person)
Tuesday
1801 kcal - 88g protein, 234g carbs, 58g fat, 41g fibre- Breakfast: Tofu Scramble with Peppers (270 kcal, 23g protein, 9g carbs, 16g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (452 kcal, 25g protein, 78g carbs, 3g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (819 kcal, 34g protein, 118g carbs, 26g fat, 21g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (260 kcal, 6g protein, 29g carbs, 13g fat, 2g fibre per person)
Wednesday
1799 kcal - 99g protein, 252g carbs, 45g fat, 50g fibre- Breakfast: Tofu Scramble with Peppers (376 kcal, 32g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (346 kcal, 19g protein, 65g carbs, 2g fat, 20g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (837 kcal, 41g protein, 155g carbs, 4g fat, 22g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (240 kcal, 7g protein, 19g carbs, 17g fat, 3g fibre per person)
Thursday
1768 kcal - 103g protein, 236g carbs, 41g fat, 55g fibre- Breakfast: Tofu Scramble with Peppers (421 kcal, 36g protein, 14g carbs, 25g fat, 6g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (380 kcal, 21g protein, 71g carbs, 2g fat, 22g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (848 kcal, 42g protein, 146g carbs, 4g fat, 24g fibre per person)
- Snack: Almond Butter with Celery Sticks (119 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Friday
1800 kcal - 106g protein, 224g carbs, 58g fat, 48g fibre- Breakfast: Tofu Scramble with Peppers (391 kcal, 34g protein, 13g carbs, 23g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (581 kcal, 30g protein, 81g carbs, 15g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (625 kcal, 33g protein, 122g carbs, 3g fat, 31g fibre per person)
- Snack: Peanut Butter with Celery Sticks (203 kcal, 9g protein, 8g carbs, 17g fat, 3g fibre per person)
Saturday
1798 kcal - 77g protein, 295g carbs, 40g fat, 52g fibre- Breakfast: Banana and Oat Smoothie (454 kcal, 12g protein, 76g carbs, 10g fat, 11g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (589 kcal, 31g protein, 82g carbs, 15g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (601 kcal, 28g protein, 116g carbs, 9g fat, 25g fibre per person)
- Snack: Carrot Sticks with Hummus (154 kcal, 6g protein, 21g carbs, 6g fat, 7g fibre per person)
Sunday
1799 kcal - 93g protein, 267g carbs, 40g fat, 43g fibre- Breakfast: Banana and Oat Smoothie (372 kcal, 10g protein, 62g carbs, 9g fat, 9g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (509 kcal, 29g protein, 87g carbs, 3g fat, 16g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (663 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
- Snack: Roasted Spiced Chickpeas (255 kcal, 14g protein, 33g carbs, 9g fat, 9g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.15kg
- Red lentils 480g
- Tinned chickpeas 675g
- Silken tofu 320g
- Green lentils 210g
Carbs & Grains
- Wholemeal 4 rolls
- Brown rice 460g
- Oat 3 biscuits
- Rolled oats 100g
Vegetables
- Mixed peppers 480g
- Carrot 7
- Onion 9
- Celery 5 stalks
- Celery 9 sticks
- Tinned tomatoes 5 x 400g tins (1953g required)
- Red pepper 1
- Baby spinach 110g
- Butternut squash 450g
- Edamame beans 210g
- Mushrooms 210g
- Sweet potato mash 260g
- Sweet potato 270g
- Spinach 110g
- Broccoli 180g
- Spring onion 2
Dairy & Eggs
- Coconut milk light 1 x 400ml tin (143ml required)
- Oat milk 1 x 1L carton (481ml required)
Fruit
- Banana 3
- Raisins 20g
Herbs & Spices
- Turmeric 2.5 tsp
- Cumin 1.75 tbsp
- Chilli powder 1 tsp
- Garlic 12 cloves
- Basil, optional to taste x2
- Ginger 1 tsp
- Garam masala 2 tsp
- Paprika 1.25 tsp
- Smoked paprika 1 tsp
Condiments & Oils
- Olive oil 2 tbsp
- Vegetable stock 6 cubes (makes 3L; 2639ml required)
- Curry paste 21g
- Peanut butter 55g
- Almond butter 1.25 tbsp
- Miso paste 2.25 tbsp
- Soy sauce 2.25 tbsp
- Hummus 65g
- Teriyaki sauce 35g
Tins & Jars
- Mixed beans 350g
- Cannellini beans 430g
Extras
- Almonds 17g
- Mixed nuts 30g
- Sesame seeds 1 tbsp
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 95g 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 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this 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 1,800 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from a generic UK supermarket.
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