What this plan is for
A Generic UK supermarket weight loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Vegetarian Weight Loss Meal Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 93g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — 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
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,797 kcal93g protein244g carbs49g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1797 kcal per person93g protein · 256g carbs per person
Breakfast403 kcal · 21g protein · 32g carbs · 10 min
Avocado and Eggs on Wholemeal Toast
Made with avocado, eggs, wholemeal bread. Ready in 10 min — 403 kcal, 21g protein, 32g carbs.
Recipe
Ingredients
- ½ avocado
- 2 eggs
- 2 slices of wholemeal bread
- ¾ tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop avocado, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and lemon juice and chilli flakes, to taste.
Lunch560 kcal · 29g protein · 87g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 560 kcal, 29g protein, 87g carbs.
Recipe
Ingredients
- 80g green lentils (dry weight)
- 1 medium sweet potato
- 2 generous handfuls baby spinach (about 50g)
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner562 kcal · 25g protein · 96g carbs · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 562 kcal, 25g protein, 96g carbs.
Recipe
Ingredients
- 80g brown rice (dry weight)
- 175g mushrooms
- 80g frozen peas
- ¾ onion
- 500ml vegetable stock
- 15g parmesan
- 2 garlic cloves
Allergens in this meal: Milk. Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Soften onion and garlic in a wide pan over medium heat for 3-4 minutes.
- Stir in the brown rice (dry weight) and cook for 1 minute so the grains are coated.
- Add the vegetable stock a ladleful at a time, stirring often and letting each addition be absorbed before adding the next. This takes about 18-20 minutes, until the rice is creamy but still has a little bite.
- Stir through mushrooms, frozen peas and parmesan, season to taste and serve straight away.
Snack272 kcal · 18g protein · 41g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 272 kcal, 18g protein, 41g carbs.
Recipe
Ingredients
- 30g rolled oats
- 80g skyr
- 85ml semi-skimmed milk
- 1 banana
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed 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 skyr and banana. Loosen with a splash of semi-skimmed milk if needed.
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
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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.
- Use common UK staples first: oats, rice, potatoes, pasta, eggs, tins, frozen vegetables, yogurt and lean protein.
- 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
Vegetarian Weight Loss 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
1797 kcal - 93g protein, 256g carbs, 44g fat, 38g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (560 kcal, 29g protein, 87g carbs, 12g fat, 16g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (562 kcal, 25g protein, 96g carbs, 8g fat, 9g fibre per person)
- Snack: Mini Protein Overnight Oats (272 kcal, 18g protein, 41g carbs, 4g fat, 5g fibre per person)
Tuesday
1799 kcal - 106g protein, 264g carbs, 38g fat, 53g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (531 kcal, 23g protein, 98g carbs, 7g fat, 16g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (586 kcal, 44g protein, 92g carbs, 7g fat, 24g fibre per person)
- Snack: Mini Protein Overnight Oats (279 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
Wednesday
1803 kcal - 101g protein, 187g carbs, 71g fat, 24g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (573 kcal, 23g protein, 65g carbs, 23g fat, 8g fibre per person)
- Dinner: Tofu Pad Thai (685 kcal, 43g protein, 74g carbs, 25g fat, 7g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (142 kcal, 14g protein, 16g carbs, 3g fat, 1g fibre per person)
Thursday
1779 kcal - 89g protein, 240g carbs, 53g fat, 42g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (311 kcal, 17g protein, 27g carbs, 14g fat, 6g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (497 kcal, 25g protein, 77g carbs, 10g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (854 kcal, 35g protein, 123g carbs, 27g fat, 21g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (117 kcal, 12g protein, 13g carbs, 2g fat, 1g fibre per person)
Friday
1799 kcal - 98g protein, 246g carbs, 49g fat, 37g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (502 kcal, 22g protein, 93g carbs, 7g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (626 kcal, 38g protein, 80g carbs, 18g fat, 9g fibre per person)
- Snack: Mini Protein Overnight Oats (268 kcal, 17g protein, 41g carbs, 4g fat, 5g fibre per person)
Saturday
1802 kcal - 80g protein, 269g carbs, 38g fat, 38g fibre- Breakfast: Banana and Oat Smoothie (359 kcal, 10g protein, 60g carbs, 8g fat, 8g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (543 kcal, 22g protein, 59g carbs, 23g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (632 kcal, 31g protein, 109g carbs, 3g fat, 18g fibre per person)
- Snack: Mini Protein Overnight Oats (268 kcal, 17g protein, 41g carbs, 4g fat, 5g fibre per person)
Sunday
1799 kcal - 85g protein, 243g carbs, 53g fat, 39g fibre- Breakfast: Banana and Oat Smoothie (413 kcal, 11g protein, 70g carbs, 9g fat, 10g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (609 kcal, 31g protein, 95g carbs, 12g fat, 18g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (633 kcal, 29g protein, 62g carbs, 29g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (144 kcal, 14g protein, 16g carbs, 3g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 12
- Green lentils 260g
- Tinned chickpeas 650g
- Quorn mince 180g
- Firm tofu 350g
- Red lentils 85g
Carbs & Grains
- Wholemeal bread 9 slices
- Brown rice 500g
- Rolled oats 230g
- Wholemeal pasta 170g
- Rice noodles 75g
- Wholemeal 1 roll
Vegetables
- Avocado 4
- Sweet potato 525g
- Baby spinach 575g
- Mushrooms 170g
- peas 85g
- Onion 3
- Tinned tomatoes 3 x 400g tins (837g required)
- Mixed leaves 110g
- Cherry tomatoes 1 x 300g pack (179g required)
- Spring onion 5
- Broccoli 170g
- Butternut squash 340g
Dairy & Eggs
- Parmesan 35g
- Skyr 340g
- Semi-skimmed milk 1 x 1L carton (337ml required)
- Low-fat Greek yogurt 390g
- Coconut milk light 1 x 400ml tin (149ml required)
- Oat milk 1 x 1L carton (439ml required)
- Ricotta 95g
Fruit
- Banana 4
- berries 160g
Herbs & Spices
- Chilli flakes, optional to taste x5
- Cumin 2.5 tsp
- Garlic 8 cloves
- Curry powder 1.25 tbsp
- Mixed herbs 1 tsp
Condiments & Oils
- Tahini 50g
- Vegetable stock 3 cubes (makes 1500ml; 1089ml required)
- Tahini dressing 35g
- Tamari 2 tbsp
- Honey 2.75 tsp
- Curry paste 22g
- Teriyaki sauce 35g
- Peanut butter 10g
- Olive oil 2.75 tsp
Extras
- Lemon juice 1.5 tbsp
- Lemon juice, optional to taste x3
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 18g
- Sesame seeds 1 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)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this weight loss 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 93g 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 weight loss plan?
Plenty of weight loss 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 weight loss 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from a generic UK supermarket.
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