Sainsbury's Vegetarian Low-Fuss 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 difficultyMinimal (under 10 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 styleMinimal (under 10 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.

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Sainsbury's Vegetarian Low-Fuss 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 - 101g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (398 kcal, 33g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (495 kcal, 22g protein)
  • Dinner: Tofu Pad Thai (660 kcal, 36g protein)
  • Snack: Peanut Butter with Celery Sticks (247 kcal, 10g protein)

Tuesday

1800 kcal - 110g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (409 kcal, 34g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (565 kcal, 34g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (607 kcal, 25g protein)
  • Snack: Hard-Boiled Eggs (219 kcal, 17g protein)

Wednesday

1800 kcal - 125g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (360 kcal, 30g protein)
  • Lunch: Miso Tofu and Edamame Bowl (521 kcal, 35g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (559 kcal, 25g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (360 kcal, 35g protein)

Thursday

1800 kcal - 91g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (365 kcal, 30g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (604 kcal, 28g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (541 kcal, 23g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (290 kcal, 10g protein)

Friday

1800 kcal - 108g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (373 kcal, 31g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (527 kcal, 23g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (591 kcal, 44g protein)
  • Snack: Oat Biscuits with Peanut Butter (309 kcal, 10g protein)

Saturday

1800 kcal - 67g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (469 kcal, 15g protein)
  • Lunch: Black Bean Burrito Bowl (558 kcal, 25g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (482 kcal, 18g protein)
  • Snack: Almonds and Dried Cranberries (291 kcal, 9g protein)

Sunday

1800 kcal - 73g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (463 kcal, 15g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (537 kcal, 30g protein)
  • Dinner: Chickpea and Sweet Potato Stew (525 kcal, 20g protein)
  • Snack: Apple and Peanut Butter (275 kcal, 8g protein)

Weekly shopping list

Protein

  • Green lentils 135g
  • Firm tofu 270g
  • Eggs 4
  • Silken tofu 185g
  • Red lentils 150g
  • Tinned chickpeas 500g
  • Green lentils 130g dry
  • Quorn mince 260g
  • Black beans tinned 250g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Wholemeal bread 3 slices
  • Rice noodles 110g dry
  • Brown rice 115g dry
  • Low-sugar granola 35g
  • Wholemeal pasta 115g dry
  • Oat biscuits 5
  • Rolled oats 75g
  • Wholemeal roll 1

Vegetables

  • Cherry tomatoes 8
  • Black pepper pinch
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Spring onion 4
  • Peanuts 25g
  • Celery sticks 5
  • Edamame beans 125g
  • Tinned tomatoes 250g
  • Baby spinach 190g
  • Sweet potato 260g
  • Sweetcorn 75g
  • Avocado 3/4
  • Spinach 125g

Dairy & Eggs

  • Cottage cheese 205g
  • Peanut butter 2.75 tbsp
  • Low-fat Greek yogurt 185g
  • Halloumi 125g
  • Coconut milk light 250ml
  • Semi-skimmed milk 190ml
  • Low-fat natural yogurt 100g
  • Butternut squash 500g

Extras & Condiments

  • Vegetable stock 675ml
  • Cumin 1.25 tsp
  • Beansprouts 135g
  • Tamari 2.75 tbsp
  • Lime juice
  • Roasted mixed veg 210g
  • Tahini 30g
  • Lemon juice
  • Sesame seeds 1.5 tsp
  • Frozen mixed veg 280g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.5 tsp
  • Miso paste 1.25 tbsp
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Honey 1.25 tsp
  • Mixed leaves 75g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Curry paste 40g
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Mixed herbs 1.25 tsp
  • Apple 1 grated
  • Cinnamon 0.75 tsp
  • Salsa 65g
  • Coriander fresh
  • Almonds 30g
  • Dried cranberries 25g
  • Tahini dressing 25g
  • Paprika 1.25 tsp
  • Apple 1

Your 7-Day Meal Plan

Monday

1800 kcal101g protein
Breakfast398 kcal · 33g protein · 5 min

Cottage Cheese on Wholemeal Toast with Tomato

Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 398 kcal, 33g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Cottage cheese 205g, Wholemeal bread 3 slices, Cherry tomatoes 8, Black pepper pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch495 kcal · 22g protein · 15 min

Lentil and Roasted Vegetable Soup

Made with green lentils, courgette, red pepper. Ready in 15 min — 495 kcal, 22g protein.

Recipe
  1. Prep the listed ingredients: Green lentils 135g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 675ml, Cumin 1.25 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner660 kcal · 36g protein · 20 min

Tofu Pad Thai

Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 660 kcal, 36g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 270g, Rice noodles 110g dry, Beansprouts 135g, 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.
Snack247 kcal · 10g protein · 3 min

Peanut Butter with Celery Sticks

Made with peanut butter, celery sticks. Ready in 3 min — 247 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Peanut butter 2.75 tbsp, Celery sticks 5.
  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

  • Green lentils 135g
  • Firm tofu 270g
  • Eggs 4
  • Silken tofu 185g
  • Red lentils 150g
  • Tinned chickpeas 500g
  • Green lentils 130g dry
  • Quorn mince 260g
  • Black beans tinned 250g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Wholemeal bread 3 slices
  • Rice noodles 110g dry
  • Brown rice 115g dry
  • Low-sugar granola 35g
  • Wholemeal pasta 115g dry
  • Oat biscuits 5
  • Rolled oats 75g
  • Wholemeal roll 1

Vegetables

  • Cherry tomatoes 8
  • Black pepper pinch
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Spring onion 4
  • Peanuts 25g
  • Celery sticks 5
  • Edamame beans 125g
  • Tinned tomatoes 250g
  • Baby spinach 190g
  • Sweet potato 260g
  • Sweetcorn 75g
  • Avocado 3/4
  • Spinach 125g

Dairy & Eggs

  • Cottage cheese 205g
  • Peanut butter 2.75 tbsp
  • Low-fat Greek yogurt 185g
  • Halloumi 125g
  • Coconut milk light 250ml
  • Semi-skimmed milk 190ml
  • Low-fat natural yogurt 100g
  • Butternut squash 500g

Extras & Condiments

  • Vegetable stock 675ml
  • Cumin 1.25 tsp
  • Beansprouts 135g
  • Tamari 2.75 tbsp
  • Lime juice
  • Roasted mixed veg 210g
  • Tahini 30g
  • Lemon juice
  • Sesame seeds 1.5 tsp
  • Frozen mixed veg 280g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.5 tsp
  • Miso paste 1.25 tbsp
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Honey 1.25 tsp
  • Mixed leaves 75g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Curry paste 40g
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Mixed herbs 1.25 tsp
  • Apple 1 grated
  • Cinnamon 0.75 tsp
  • Salsa 65g
  • Coriander fresh
  • Almonds 30g
  • Dried cranberries 25g
  • Tahini dressing 25g
  • Paprika 1.25 tsp
  • Apple 1

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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