Co-op High-Fibre Vegan Low Calorie Plan — 1,500 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,500 kcal/day and averages 67g of protein, built around Co-op's Honest Value (launched November 2024) for an estimated £45–55/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.
Plan summary
Individual days vary around these figures.
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We'll send: Co-op High-Fibre Vegan Low Calorie Plan — 1,500 kcal
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk.
Recipe
Ingredients
- 60g rolled oats
- 2 tsp chia seeds
- 200ml oat milk
- 80g frozen mixed berries
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat 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 frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper.
Recipe
Ingredients
- 100g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 500ml vegetable stock
- 1 tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile, soften onion in a large non-stick pan over medium heat, adding a splash of water if the pan starts to stick.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Stir the roasted courgette and red pepper into the soup.
- Taste, season and portion for serving.
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 medium sweet potato
- 1 standard tin of tomatoes
- 3 generous handfuls spinach (about 100g)
- 1 tsp cumin
- 1 tsp paprika
Method
- Peel and chop medium sweet potato into even pieces. Drain and rinse chickpeas.
- Heat a large non-stick pan over medium heat and soften medium sweet potato for 5-7 minutes, adding a splash of water if the pan starts to stick.
- Stir in cumin and paprika, then add chickpeas, tomatoes and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Weekly Shopping List
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Estimated cost: £45–55/week for 1 person from Co-op. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Container setup for this plan
This plan has about 17 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details and Assumptions
Co-Op Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for local convenience shops, top-up baskets, simple staples and smaller household meal prep.
- Use flexible recipes because range and pack sizes can vary by store format and local availability.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Co-op | Co-op pages suit local top-up shops, smaller baskets and flexible convenience staples. |
| Budget | £45–55/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. |
Shopping This Plan At Co-op
Convenience-led with smaller stores. Priced above the big four, but member pricing and the Honest Value range keep everyday staples reasonable.
What Co-op is good for here
- Local store footprint makes topping up mid-week realistic when a plan slips.
- Member pricing applies to many staples used across prep plans.
Worth knowing before you shop
- Smaller stores carry less stock, so bulk buying for batch cooking is harder.
- Non-member prices are noticeably higher on the same items.
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
- Compare Co-op's own-brand versions of the ingredients on this shopping list
- Compare the price per 100g or 100ml when choosing pack sizes for this week’s quantities
- Plan another use for any unused pack contents before buying extra ingredients
- Compare dried pulses with the tinned pulses on this list if you have time to soak and cook them
- Compare fresh and frozen berries for the berry meals in this plan
💪 Increase protein
- Add extra firm tofu, tempeh or edamame to a bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
- Use soya milk rather than other plant milks — it carries roughly three times the protein
Frequently Asked Questions
How much does this vegan low calorie plan cost per week?
This plan is designed for Co-op and is estimated at £45–55 per week for one person at typical UK prices, depending on what you already have at home. Co-op Membership (member pricing) can reduce this further.
How much protein does this plan provide per day?
This plan averages 67g 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 1,500 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 1,500 kcal/day, the Co-op 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 Co-op.
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