Iceland Vegetarian Freezer-Friendly Weekly Low Effort Plan — 2,000 kcal

Free printable vegetarian UK low effort meal plan for Iceland: 7 days at ~2,000 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketIceland
Calorie target~2000 kcal/day
Weekly budget£20–30
Prep difficultyLow (10–20 min/day)
Best forSimple meals with minimal cooking
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
225g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forSimple meals with minimal cooking
Calories~2000 kcal/day
Budget£20–30/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

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

Iceland Vegetarian Freezer-Friendly Weekly Low Effort Plan — 2,000 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: IcelandCalories: ~2000 kcal/dayBudget: £20–30Diet: Vegetarian

7-day meal plan

Monday

2000 kcal - 126g protein
  • Breakfast: Greek Yogurt with Mixed Berries (316 kcal, 26g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (566 kcal, 32g protein)
  • Dinner: Tofu Pad Thai (632 kcal, 34g protein)
  • Snack: Apple and Peanut Butter (289 kcal, 8g protein)
  • Snack: Skyr High-Protein Yogurt (197 kcal, 26g protein)

Tuesday

2000 kcal - 112g protein
  • Breakfast: Greek Yogurt with Mixed Berries (320 kcal, 27g protein)
  • Lunch: Cannellini Bean and Tomato Soup (427 kcal, 21g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (573 kcal, 24g protein)
  • Snack: Mixed Nuts and Dried Fruit (373 kcal, 11g protein)
  • Snack: Mini Protein Overnight Oats (307 kcal, 29g protein)

Wednesday

2000 kcal - 105g protein
  • Breakfast: Greek Yogurt with Mixed Berries (320 kcal, 27g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (547 kcal, 32g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (600 kcal, 27g protein)
  • Snack: Dark Chocolate and Almonds (346 kcal, 8g protein)
  • Snack: Tzatziki with Vegetable Dippers (187 kcal, 11g protein)

Thursday

2000 kcal - 125g protein
  • Breakfast: Greek Yogurt with Mixed Berries (336 kcal, 28g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (531 kcal, 39g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (601 kcal, 25g protein)
  • Snack: Banana and Almonds (350 kcal, 8g protein)
  • Snack: Cottage Cheese with Cucumber (182 kcal, 25g protein)

Friday

2000 kcal - 109g protein
  • Breakfast: Greek Yogurt with Mixed Berries (326 kcal, 27g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (517 kcal, 19g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (626 kcal, 46g protein)
  • Snack: Apple with Walnuts (286 kcal, 7g protein)
  • Snack: Peanut Butter with Celery Sticks (245 kcal, 10g protein)

Saturday

2000 kcal - 107g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (515 kcal, 41g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (543 kcal, 24g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (515 kcal, 19g protein)
  • Snack: Almond Butter with Celery Sticks (217 kcal, 7g protein)
  • Snack: Hard-Boiled Eggs (210 kcal, 16g protein)

Sunday

2000 kcal - 156g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (427 kcal, 34g protein)
  • Lunch: Green Lentil and Halloumi Bowl (550 kcal, 34g protein)
  • Dinner: Chickpea and Sweet Potato Stew (472 kcal, 18g protein)
  • Snack: Chocolate Protein Shake (225 kcal, 39g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (326 kcal, 31g protein)

Weekly shopping list

Protein

  • Eggs 3 soft-boiled
  • Firm tofu 260g
  • Eggs 4
  • Red lentils 160g
  • Tinned chickpeas 550g
  • Quorn mince 270g
  • Green lentils 110g cooked

Carbs & Grains

  • Brown rice 105g dry
  • Rice noodles 105g dry
  • Rolled oats 55g
  • Wholewheat noodles 105g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 120g dry
  • Low-sugar granola 55g
  • Wholemeal roll 1

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Spring onion 4
  • Peanuts 25g
  • Tinned tomatoes 525g
  • Onion 1
  • Broccoli 135g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Baby spinach 210g
  • Cucumber 3/4
  • Spinach 40g
  • Celery 3 stalks
  • Cucumber 65g
  • Sweet potato 280g

Dairy & Eggs

  • Low-fat Greek yogurt 260g
  • Peanut butter 1.25 tbsp
  • Skyr 195g
  • Semi-skimmed milk 135ml
  • Cottage cheese 280g
  • Coconut milk light 280ml
  • Butternut squash 550g
  • Almond butter 1.25 tbsp
  • Halloumi 90g

Extras & Condiments

  • Frozen mixed berries 130g
  • Honey 1.25 tsp
  • Mixed leaves 80g
  • Tahini dressing 25g
  • Beansprouts 130g
  • Tamari 2.75 tbsp
  • Lime juice
  • Apple 1
  • Cannellini beans tinned 270g
  • Garlic 4 cloves
  • Vegetable stock 270ml
  • Basil
  • Frozen mixed veg 270g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.25 tsp
  • Mixed nuts 40g
  • Raisins 25g
  • Banana 3/4
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Mixed herbs 1.5 tsp
  • Curry paste 40g
  • Banana 1
  • Hummus 110g
  • Walnuts 25g
  • Frozen berries 110g
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Cumin 1 tsp
  • Paprika 1 tsp
  • Whey protein powder 35g

Your 7-Day Meal Plan

Monday

2000 kcal126g protein
Breakfast316 kcal · 26g protein · 3 min

Greek Yogurt with Mixed Berries

Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 316 kcal, 26g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 260g, Frozen mixed berries 130g, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch566 kcal · 32g protein · 15 min

Soft Boiled Egg Buddha Bowl with Avocado

Made with eggs, brown rice, avocado. Ready in 15 min — 566 kcal, 32g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 3 soft-boiled, Brown rice 105g dry, Avocado 3/4, Mixed leaves 80g, Cherry tomatoes 8, Tahini dressing 25g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner632 kcal · 34g protein · 20 min

Tofu Pad Thai

Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 632 kcal, 34g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 260g, Rice noodles 105g dry, Beansprouts 130g, Spring onion 4, Tamari 2.75 tbsp, Lime juice, Peanuts 25g.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack289 kcal · 8g protein · 1 min

Apple and Peanut Butter

Made with apple, peanut butter. Ready in 1 min — 289 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Apple 1, Peanut butter 1.25 tbsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack197 kcal · 26g protein · 1 min

Skyr High-Protein Yogurt

Made with skyr. Ready in 1 min — 197 kcal, 26g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 195g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Iceland.

Protein

  • Eggs 3 soft-boiled
  • Firm tofu 260g
  • Eggs 4
  • Red lentils 160g
  • Tinned chickpeas 550g
  • Quorn mince 270g
  • Green lentils 110g cooked

Carbs & Grains

  • Brown rice 105g dry
  • Rice noodles 105g dry
  • Rolled oats 55g
  • Wholewheat noodles 105g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 120g dry
  • Low-sugar granola 55g
  • Wholemeal roll 1

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Spring onion 4
  • Peanuts 25g
  • Tinned tomatoes 525g
  • Onion 1
  • Broccoli 135g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Baby spinach 210g
  • Cucumber 3/4
  • Spinach 40g
  • Celery 3 stalks
  • Cucumber 65g
  • Sweet potato 280g

Dairy & Eggs

  • Low-fat Greek yogurt 260g
  • Peanut butter 1.25 tbsp
  • Skyr 195g
  • Semi-skimmed milk 135ml
  • Cottage cheese 280g
  • Coconut milk light 280ml
  • Butternut squash 550g
  • Almond butter 1.25 tbsp
  • Halloumi 90g

Extras & Condiments

  • Frozen mixed berries 130g
  • Honey 1.25 tsp
  • Mixed leaves 80g
  • Tahini dressing 25g
  • Beansprouts 130g
  • Tamari 2.75 tbsp
  • Lime juice
  • Apple 1
  • Cannellini beans tinned 270g
  • Garlic 4 cloves
  • Vegetable stock 270ml
  • Basil
  • Frozen mixed veg 270g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.25 tsp
  • Mixed nuts 40g
  • Raisins 25g
  • Banana 3/4
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Mixed herbs 1.5 tsp
  • Curry paste 40g
  • Banana 1
  • Hummus 110g
  • Walnuts 25g
  • Frozen berries 110g
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Cumin 1 tsp
  • Paprika 1 tsp
  • Whey protein powder 35g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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 low effort plan cost per week?

This plan is designed for Iceland and typically costs £20–30 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 low effort 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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Iceland.

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