Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Wholegrain Weekly Vegan Low Calorie Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
Supermarket: Any UK supermarketCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegan
7-day meal plan
Monday
1800 kcal - 100g protein
Breakfast: Baked Beans on Wholemeal Toast (460 kcal, 21g protein)
Lunch: Miso Tofu and Edamame Bowl (552 kcal, 37g protein)
Dinner: Red Lentil Dahl with Brown Rice (591 kcal, 26g protein)
Snack: Frozen Edamame Beans with Sea Salt (197 kcal, 16g protein)
Tuesday
1800 kcal - 75g protein
Breakfast: Baked Beans on Wholemeal Toast (453 kcal, 21g protein)
Lunch: Hummus and Roasted Vegetable Pitta (492 kcal, 18g protein)
Dinner: Mushroom and Lentil Shepherd's Pie (570 kcal, 28g protein)
Snack: Apple and Peanut Butter (285 kcal, 8g protein)
Wednesday
1800 kcal - 83g protein
Breakfast: Baked Beans on Wholemeal Toast (447 kcal, 20g protein)
Lunch: Black Bean Burrito Bowl (562 kcal, 26g protein)
Dinner: Three-Bean Vegetable Chilli with Brown Rice (561 kcal, 28g protein)
Snack: Peanut Butter with Celery Sticks (230 kcal, 9g protein)
Thursday
1800 kcal - 82g protein
Breakfast: Baked Beans on Wholemeal Toast (434 kcal, 20g protein)
Lunch: Lentil and Roasted Vegetable Soup (447 kcal, 20g protein)
Dinner: Teriyaki Tofu with Brown Rice and Broccoli (571 kcal, 32g protein)
Snack: Mixed Nuts and Dried Fruit (348 kcal, 10g protein)
Friday
1800 kcal - 81g protein
Breakfast: Baked Beans on Wholemeal Toast (470 kcal, 21g protein)
Lunch: Tofu and Noodle Stir-Fry with Soy (551 kcal, 32g protein)
Dinner: Chickpea and Sweet Potato Stew (564 kcal, 21g protein)
Snack: Almond Butter with Celery Sticks (215 kcal, 7g protein)
Saturday
1800 kcal - 102g protein
Breakfast: Chia Seed Pudding with Mango (360 kcal, 12g protein)
Lunch: Chickpea and Spinach Curry with Rice (579 kcal, 23g protein)
Dinner: Tofu and Vegetable Curry with Brown Rice (591 kcal, 36g protein)
Snack: Pea Protein Green Smoothie (270 kcal, 31g protein)
Sunday
1800 kcal - 66g protein
Breakfast: Chia Seed Pudding with Mango (376 kcal, 12g protein)
Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (537 kcal, 24g protein)
Dinner: Butternut Squash and Lentil Soup with Bread (511 kcal, 19g protein)
Snack: Banana and Peanut Butter on Rice Cakes (376 kcal, 11g protein)
Weekly shopping list
Protein
Silken tofu 195g
Red lentils 160g
Green lentils tinned 260g
Black beans tinned 260g
Green lentils 125g
Firm tofu 250g
Tinned chickpeas 270g
Carbs & Grains
Wholemeal bread 3 slices
Brown rice 105g dry
Wholemeal pitta 1
Wholewheat noodles 105g dry
Wholemeal roll 1
Rice cakes 3
Vegetables
Edamame beans 130g
Tinned tomatoes 260g
Onion 1
Frozen edamame beans 195g
Courgette 1 roasted
Red pepper 1 roasted
Spinach 40g
Mushrooms 260g
Carrot 3
Sweet potato mash 320g
Sweetcorn 75g
Red pepper 1
Celery sticks 5
Courgette 1
Broccoli 250g
Spring onion 2
Sweet potato 340g
Baby spinach 130g
Pea protein powder 40g
Celery 3 stalks
Dairy & Eggs
Peanut butter 1.25 tbsp
Almond butter 1.25 tbsp
Coconut milk 260ml
Tinned coconut milk light 260ml
Oat milk 320ml
Butternut squash 525g
Extras & Condiments
Reduced-sugar baked beans 260g
Miso paste 1.25 tbsp
Soy sauce 1.25 tbsp
Sesame seeds 1.25 tsp
Garlic 4 cloves
Ginger 1.25 tsp
Garam masala 2.75 tsp
Sea salt pinch
Hummus 105g
Vegetable stock 260ml
Apple 1
Salsa 65g
Coriander fresh
Lime juice
Mixed beans tinned 500g
Chilli powder 1.25 tsp
Cumin 1.25 tsp
Teriyaki sauce 50g
Mixed nuts 35g
Raisins 25g
Paprika 1.25 tsp
Chia seeds 40g
Mango chunks 130g
Vanilla extract drop
Curry powder 2.5 tsp
Mixed frozen veg 260g
Curry paste 40g
Banana 3/4
Banana 1
Your 7-Day Meal Plan
Monday
1800 kcal100g protein
Breakfast460 kcal · 21g protein · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 460 kcal, 21g protein.
Recipe
Toast or warm the bread, bagel, wrap, or pitta if preferred.
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
Add a scoop of unflavoured whey or plant protein to porridge or smoothies
Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
Add a hard-boiled egg as an afternoon snack on rest days
Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
Frequently Asked Questions
How much does this vegan low calorie plan cost per week?
This plan is designed for any UK supermarket and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
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 the full 7-day meal plan and includes the weekly shopping list.
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 any UK supermarket.
