Vegetarian Low-Calorie Swaps Weight Loss Plan — 1,800 kcal
Free 7-day Vegetarian weight loss meal plan for UK. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 350 kcal, 12g protein.
Green Lentil and Halloumi Bowl
Made with green lentils, halloumi, cucumber. Ready in 20 min — 490 kcal, 30g protein.
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 440 kcal, 22g protein.
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 200 kcal, 10g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Green lentils 100g cooked
- Eggs 2 hard-boiled
- Firm tofu 200g
Carbs & Grains
- Rolled oats 80g
- Brown rice 80g dry
- Wholemeal bread 2 slices
- Rice cakes 2
- Soba noodles 80g dry
- Oatcakes 4
Vegetables
- Cucumber 60g
- Tinned tomatoes 400g
- Onion 1
- Red pepper 1
- Tomato 1
- Spinach 60g
- Cherry tomatoes 8
- Courgette 1
- Spring onion 3
- Peanuts 20g
- Pea protein powder 30g
- Baby spinach 100g
- Black pepper pinch
- Edamame beans 100g
Dairy & Eggs
- Semi-skimmed milk 200ml
- Halloumi 80g
- Low-fat Greek yogurt 150g
- Peanut butter 1 tbsp
- Oat milk 250ml
- Cottage cheese 100g
- Butter 5g
- Coconut milk light 200ml
Extras & Condiments
- Banana 1
- Honey 1 tsp
- Pomegranate seeds 30g
- Lemon dressing 15g
- Mixed beans tinned 400g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Smoked paprika 1 tsp
- Olive oil 1 tsp
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Curry paste 30g
- Frozen berries 60g
- Falafel 4 baked
- Hummus 40g
- Reduced-fat feta 60g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Garlic 3 cloves
- Garam masala 2 tsp
- Vegetable stock 500ml
- Walnuts 25g
- Dried blueberries 20g
Swaps & Suggestions
💰 Make it cheaper
- 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.
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 any UK supermarket.