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
Vegetarian Batch-Friendly Weekly Weight Loss 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: Vegetarian
7-day meal plan
Monday
1800 kcal - 84g protein
Breakfast: Scrambled Eggs on Wholemeal Toast (441 kcal, 29g protein)
Lunch: Egg Mayo Sandwich on Wholemeal (465 kcal, 24g protein)
Dinner: Mushroom and Pea Brown Rice Risotto (560 kcal, 21g protein)
Snack: Mixed Nuts and Dried Fruit (334 kcal, 10g protein)
Tuesday
1800 kcal - 81g protein
Breakfast: Scrambled Eggs on Wholemeal Toast (416 kcal, 27g protein)
Lunch: Baked Falafel and Salad Pitta (506 kcal, 18g protein)
Dinner: Spinach and Ricotta Wholemeal Pasta (585 kcal, 29g protein)
Snack: Dark Chocolate and Almonds (293 kcal, 7g protein)
Wednesday
1800 kcal - 96g protein
Breakfast: Scrambled Eggs on Wholemeal Toast (469 kcal, 30g protein)
Lunch: Vegetable Frittata Slice with Green Salad (456 kcal, 30g protein)
Dinner: Three-Bean Vegetable Chilli with Brown Rice (558 kcal, 28g protein)
Snack: Banana and Almonds (317 kcal, 8g protein)
Thursday
1800 kcal - 91g protein
Breakfast: Scrambled Eggs on Wholemeal Toast (447 kcal, 29g protein)
Lunch: Chickpea and Spinach Curry with Rice (543 kcal, 22g protein)
Dinner: Tofu and Vegetable Curry with Brown Rice (556 kcal, 34g protein)
Snack: Apple with Walnuts (254 kcal, 6g protein)
Friday
1800 kcal - 115g protein
Breakfast: Scrambled Eggs on Wholemeal Toast (486 kcal, 32g protein)
Lunch: Edamame and Soba Noodle Salad (552 kcal, 29g protein)
Dinner: Three-Egg Omelette with Feta and Vegetables (552 kcal, 47g protein)
Snack: Almond Butter with Celery Sticks (210 kcal, 7g protein)
Saturday
1800 kcal - 114g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (424 kcal, 13g protein)
Lunch: Lentil and Roasted Vegetable Soup (476 kcal, 21g protein)
Dinner: Tofu Pad Thai (635 kcal, 34g protein)
Snack: Chocolate Protein Shake (265 kcal, 46g protein)
Sunday
1800 kcal - 90g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (430 kcal, 13g protein)
Lunch: Baked Tofu and Tahini Buddha Bowl (537 kcal, 32g protein)
Dinner: Egg Fried Brown Rice with Frozen Vegetables (578 kcal, 24g protein)
Snack: Light Mozzarella and Tomato (255 kcal, 21g protein)
Weekly shopping list
Protein
Eggs 4
Eggs 2 hard-boiled
Tinned chickpeas 240g
Firm tofu 240g
Green lentils 130g
Beef tomato 1
Carbs & Grains
Wholemeal bread 2 slices
Brown rice 120g dry
Wholemeal pitta 1
Wholemeal pasta 100g dry
Soba noodles 105g dry
Wholemeal roll 1
Rice noodles 105g dry
Vegetables
Mushrooms 240g
Frozen peas 120g
Onion 1
Tomato 1
Cucumber 5 slices
Baby spinach 170g
Courgette 1
Red pepper 1
Onion 3/4
Tinned tomatoes 500g
Edamame beans 130g
Cucumber 3/4
Spinach 80g
Cherry tomatoes 11
Celery sticks 5
Spring onion 4
Peanuts 25g
Dairy & Eggs
Butter 6g
Semi-skimmed milk 35ml
Ricotta 115g
Tinned coconut milk light 240ml
Almond butter 1.25 tbsp
Light mozzarella 135g
Extras & Condiments
Light mayo 25g
Watercress 35g
Mustard 1.25 tsp
Vegetable stock 725ml
Parmesan 25g
Garlic 2 cloves
Mixed nuts 35g
Raisins 25g
Falafel 5 baked
Hummus 45g
Mixed leaves 45g
Olive oil 1.25 tbsp
Dark chocolate 70% 35g
Almonds 25g
Mixed beans tinned 500g
Chilli powder 1.25 tsp
Cumin 1.25 tsp
Banana 1
Curry powder 2.5 tsp
Mixed frozen veg 240g
Curry paste 35g
Apple 1
Walnuts 25g
Soy sauce 1.25 tbsp
Sesame oil 1.25 tsp
Ginger 1.25 tsp
Reduced-fat feta 80g
Mixed herbs 1.25 tsp
Bran Flakes 60g
Frozen mixed berries 105g
Honey 1.25 tsp
Beansprouts 130g
Tamari 2.75 tbsp
Lime juice
Whey protein powder 40g
Roasted mixed veg 200g
Tahini 25g
Lemon juice
Sesame seeds 1.25 tsp
Frozen mixed veg 270g
Basil leaves
Balsamic glaze 1.25 tsp
Your 7-Day Meal Plan
Monday
1800 kcal84g protein
Breakfast441 kcal · 29g protein · 10 min
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 441 kcal, 29g 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 weight loss 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 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 the full 7-day meal plan and includes the weekly shopping list.
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from any UK supermarket.
