Sainsbury's Vegetarian Quick Shop Weekly Busy Professional Plan — 1,800 kcal

Free printable vegetarian UK busy professional meal plan for Sainsbury's: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketSainsbury's
Calorie target~1800 kcal/day
Weekly budget£40–55
Prep difficultyLow (10–20 min/day)
Best forMinimal daily cooking, batch prep
DietVegetarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forMinimal daily cooking, batch prep
Calories~1800 kcal/day
Budget£40–55/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

Sainsbury's Vegetarian Quick Shop Weekly Busy Professional 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: Sainsbury'sCalories: ~1800 kcal/dayBudget: £40–55Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 95g protein
  • Breakfast: Ricotta Toast with Berries (421 kcal, 23g protein)
  • Lunch: Baked Falafel and Salad Pitta (575 kcal, 20g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (536 kcal, 46g protein)
  • Snack: Apple with Walnuts (268 kcal, 6g protein)

Tuesday

1800 kcal - 98g protein
  • Breakfast: Ricotta Toast with Berries (447 kcal, 24g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (487 kcal, 32g protein)
  • Dinner: Tofu Pad Thai (650 kcal, 35g protein)
  • Snack: Almond Butter with Celery Sticks (216 kcal, 7g protein)

Wednesday

1800 kcal - 114g protein
  • Breakfast: Ricotta Toast with Berries (421 kcal, 23g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (575 kcal, 23g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (549 kcal, 23g protein)
  • Snack: Chocolate Protein Shake (255 kcal, 45g protein)

Thursday

1800 kcal - 98g protein
  • Breakfast: Ricotta Toast with Berries (427 kcal, 23g protein)
  • Lunch: Edamame and Soba Noodle Salad (544 kcal, 28g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (583 kcal, 26g protein)
  • Snack: Light Mozzarella and Tomato (246 kcal, 21g protein)

Friday

1800 kcal - 94g protein
  • Breakfast: Ricotta Toast with Berries (457 kcal, 25g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (499 kcal, 22g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (595 kcal, 25g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (249 kcal, 22g protein)

Saturday

1800 kcal - 111g protein
  • Breakfast: Peanut Butter Overnight Oats (538 kcal, 23g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (500 kcal, 30g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (575 kcal, 43g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (187 kcal, 15g protein)

Sunday

1800 kcal - 85g protein
  • Breakfast: Peanut Butter Overnight Oats (527 kcal, 22g protein)
  • Lunch: Miso Tofu and Edamame Bowl (514 kcal, 34g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (465 kcal, 17g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (294 kcal, 12g protein)

Weekly shopping list

Protein

  • Eggs 4
  • Firm tofu 270g
  • Tinned chickpeas 260g
  • Red lentils 155g
  • Beef tomato 1
  • Green lentils 140g
  • Quorn mince 250g
  • Silken tofu 185g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal pitta 1
  • Wholemeal roll 1
  • Rice noodles 110g dry
  • Brown rice 100g dry
  • Soba noodles 105g dry
  • Rolled oats 100g
  • Wholemeal pasta 115g dry

Vegetables

  • Tomato 1
  • Cucumber 5 slices
  • Spinach 75g
  • Cherry tomatoes 10
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Spring onion 4
  • Peanuts 25g
  • Celery sticks 5
  • Baby spinach 130g
  • Tinned tomatoes 260g
  • Edamame beans 130g
  • Cucumber 3/4
  • Onion 1
  • Frozen edamame beans 190g

Dairy & Eggs

  • Ricotta cheese 130g
  • Almond butter 1.25 tbsp
  • Semi-skimmed milk 380ml
  • Light mozzarella 130g
  • Coconut milk light 280ml
  • Low-fat Greek yogurt 210g
  • Oat milk 250ml
  • Peanut butter 1.25 tbsp
  • Butternut squash 490g

Extras & Condiments

  • Frozen berries 100g
  • Honey 1.25 tsp
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Reduced-fat feta 75g
  • Olive oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Apple 1
  • Walnuts 25g
  • Beansprouts 135g
  • Tamari 2.75 tbsp
  • Lime juice
  • Curry powder 2.5 tsp
  • Frozen mixed veg 260g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Whey protein powder 40g
  • Ginger 1.25 tsp
  • Garlic 4 cloves
  • Garam masala 2.5 tsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Vegetable stock 700ml
  • Cumin 1.5 tsp
  • Curry paste 40g
  • Frozen mixed berries 110g
  • Banana 1
  • Chia seeds 1.25 tsp
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Sea salt pinch
  • Miso paste 1.25 tbsp

Your 7-Day Meal Plan

Monday

1800 kcal95g protein
Breakfast421 kcal · 23g protein · 5 min

Ricotta Toast with Berries

Made with ricotta cheese, wholemeal bread, frozen berries. Ready in 5 min — 421 kcal, 23g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Ricotta cheese 130g, Wholemeal bread 3 slices, Frozen berries 100g, Honey 1.25 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch575 kcal · 20g protein · 10 min

Baked Falafel and Salad Pitta

Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 575 kcal, 20g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Falafel 5 baked, Wholemeal pitta 1, Hummus 50g, Mixed leaves 50g, Tomato 1, Cucumber 5 slices.
  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.
Dinner536 kcal · 46g protein · 12 min

Three-Egg Omelette with Feta and Vegetables

Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 536 kcal, 46g protein.

Recipe
  1. Prepare the ingredients: Eggs 4, Reduced-fat feta 75g, Spinach 75g, Cherry tomatoes 10, Olive oil 1.25 tsp, Mixed herbs 1.25 tsp, Wholemeal roll 1.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Snack268 kcal · 6g protein · 1 min

Apple with Walnuts

Made with apple, walnuts. Ready in 1 min — 268 kcal, 6g protein.

Recipe
  1. Lay out the ingredients: Apple 1, Walnuts 25g.
  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.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Sainsbury's.

Protein

  • Eggs 4
  • Firm tofu 270g
  • Tinned chickpeas 260g
  • Red lentils 155g
  • Beef tomato 1
  • Green lentils 140g
  • Quorn mince 250g
  • Silken tofu 185g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal pitta 1
  • Wholemeal roll 1
  • Rice noodles 110g dry
  • Brown rice 100g dry
  • Soba noodles 105g dry
  • Rolled oats 100g
  • Wholemeal pasta 115g dry

Vegetables

  • Tomato 1
  • Cucumber 5 slices
  • Spinach 75g
  • Cherry tomatoes 10
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Spring onion 4
  • Peanuts 25g
  • Celery sticks 5
  • Baby spinach 130g
  • Tinned tomatoes 260g
  • Edamame beans 130g
  • Cucumber 3/4
  • Onion 1
  • Frozen edamame beans 190g

Dairy & Eggs

  • Ricotta cheese 130g
  • Almond butter 1.25 tbsp
  • Semi-skimmed milk 380ml
  • Light mozzarella 130g
  • Coconut milk light 280ml
  • Low-fat Greek yogurt 210g
  • Oat milk 250ml
  • Peanut butter 1.25 tbsp
  • Butternut squash 490g

Extras & Condiments

  • Frozen berries 100g
  • Honey 1.25 tsp
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Reduced-fat feta 75g
  • Olive oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Apple 1
  • Walnuts 25g
  • Beansprouts 135g
  • Tamari 2.75 tbsp
  • Lime juice
  • Curry powder 2.5 tsp
  • Frozen mixed veg 260g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Whey protein powder 40g
  • Ginger 1.25 tsp
  • Garlic 4 cloves
  • Garam masala 2.5 tsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Vegetable stock 700ml
  • Cumin 1.5 tsp
  • Curry paste 40g
  • Frozen mixed berries 110g
  • Banana 1
  • Chia seeds 1.25 tsp
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Sea salt pinch
  • Miso paste 1.25 tbsp

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

Glass meal prep containersBudget plastic tubsPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Switch to own-brand products across the board
  • 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 busy professional plan cost per week?

This plan is designed for Sainsbury's and typically costs £40–55 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 busy professional 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 Sainsbury's.

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