What this plan is for
A Sainsbury's high protein low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's Vegan Higher-Protein Weekly Low Calorie Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 124g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/week. Meals lean on lower-fat plant protein — tofu, tempeh, seitan, pulses and soya — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalHigh Protein Low Calorie
Weekly cost£40–55 estimate
Daily average across the 7 days
1,799 kcal124g protein214g carbs52g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person115g protein · 192g carbs per person
Breakfast304 kcal · 26g protein · 10g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 304 kcal, 26g protein, 10g carbs.
Recipe
Ingredients
- 150g firm tofu
- ½ pepper
- ½ tsp turmeric
- ½ tsp cumin
- ¾ tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch413 kcal · 26g protein · 68g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 413 kcal, 26g protein, 68g carbs.
Recipe
Ingredients
- 80g green lentils
- 1 courgette
- 1 red pepper
- ¾ onion
- 400ml vegetable stock
- ¾ 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 pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner839 kcal · 42g protein · 85g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 839 kcal, 42g protein, 85g carbs.
Recipe
Ingredients
- 150g firm tofu
- 80g chickpeas, drained
- 150g frozen mixed veg
- 150g light coconut milk
- 1 tbsp plus 2 tsp curry paste
- 70g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack242 kcal · 21g protein · 29g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 242 kcal, 21g protein, 29g carbs.
Recipe
Ingredients
- 25g pea protein powder
- 200ml oat milk
- 1 generous handful spinach (about 25g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Sainsbury's. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Sainsbury's 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 wider premium and own-brand choice, vegetarian products, fresh produce and flexible swaps.
- Useful when a plan needs quality-of-life convenience items without becoming takeaway-dependent.
- Watch total basket cost and swap premium items back to own-brand staples when budget matters.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Sainsbury's | Sainsbury's pages allow more prepared ingredients, vegetarian options and premium swaps where useful. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Sainsbury's Vegan Higher-Protein Weekly Low Calorie Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1798 kcal - 115g protein, 192g carbs, 63g fat, 34g fibre- Breakfast: Tofu Scramble with Peppers (304 kcal, 26g protein, 10g carbs, 18g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (413 kcal, 26g protein, 68g carbs, 3g fat, 14g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (839 kcal, 42g protein, 85g carbs, 37g fat, 12g fibre per person)
- Snack: Pea Protein Green Smoothie (242 kcal, 21g protein, 29g carbs, 5g fat, 4g fibre per person)
Tuesday
1797 kcal - 128g protein, 228g carbs, 46g fat, 47g fibre- Breakfast: Tofu Scramble with Peppers (362 kcal, 31g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (570 kcal, 41g protein, 69g carbs, 17g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (586 kcal, 30g protein, 115g carbs, 2g fat, 29g fibre per person)
- Snack: Pea Protein Green Smoothie (279 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
Wednesday
1800 kcal - 118g protein, 238g carbs, 44g fat, 48g fibre- Breakfast: Tofu Scramble with Peppers (371 kcal, 32g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (549 kcal, 29g protein, 76g carbs, 14g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (598 kcal, 31g protein, 117g carbs, 2g fat, 29g fibre per person)
- Snack: Pea Protein Green Smoothie (282 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
Thursday
1800 kcal - 122g protein, 207g carbs, 58g fat, 32g fibre- Breakfast: Tofu Scramble with Peppers (352 kcal, 30g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (470 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (706 kcal, 43g protein, 90g carbs, 20g fat, 10g fibre per person)
- Snack: Pea Protein Green Smoothie (272 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Friday
1799 kcal - 129g protein, 195g carbs, 59g fat, 38g fibre- Breakfast: Tofu Scramble with Peppers (384 kcal, 33g protein, 13g carbs, 23g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (353 kcal, 20g protein, 66g carbs, 2g fat, 20g fibre per person)
- Dinner: Tofu Pad Thai (768 kcal, 49g protein, 83g carbs, 28g fat, 8g fibre per person)
- Snack: Pea Protein Green Smoothie (294 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
Saturday
1799 kcal - 127g protein, 213g carbs, 48g fat, 36g fibre- Breakfast: Tofu Scramble with Peppers (345 kcal, 30g protein, 12g carbs, 20g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (488 kcal, 30g protein, 81g carbs, 3g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (696 kcal, 42g protein, 89g carbs, 20g fat, 9g fibre per person)
- Snack: Pea Protein Green Smoothie (270 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Sunday
1797 kcal - 128g protein, 228g carbs, 46g fat, 47g fibre- Breakfast: Tofu Scramble with Peppers (362 kcal, 31g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (570 kcal, 41g protein, 69g carbs, 17g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (586 kcal, 30g protein, 115g carbs, 2g fat, 29g fibre per person)
- Snack: Pea Protein Green Smoothie (279 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
Weekly shopping list
Protein
- Firm tofu 2.4kg
- Green lentils 775g
- Tinned chickpeas 85g
- Pea protein powder 200g
- Silken tofu 150g
Carbs & Grains
- Brown rice 310g
- Wholewheat noodles 160g
- Soba noodles 75g
- Rice noodles 85g
Vegetables
- Mixed peppers 675g
- Courgette 2
- Red pepper 3
- Onion 6
- mixed veg 170g
- Spinach 200g
- Broccoli 575g
- Mushrooms 600g
- Carrot 6
- Sweet potato mash 725g
- Edamame beans 200g
- Cucumber 1 (150g required)
- Spring onion 7
- Tinned tomatoes 2 x 400g tins (409g required)
Dairy & Eggs
- Tinned coconut milk light 1 x 400ml tin (161ml required)
- Oat milk 2 x 1L cartons (1642ml required)
Fruit
- Banana 4
Herbs & Spices
- Turmeric 1.25 tbsp
- Cumin 1.75 tbsp
- Ginger 1 tbsp
- Garlic 7 cloves
- Basil, optional to taste
Condiments & Oils
- Olive oil 2.25 tbsp
- Vegetable stock 4 cubes (makes 2L; 1644ml required)
- Curry paste 24g
- Soy sauce 5.75 tbsp
- Miso paste 1 tbsp
- Sesame oil 1 tsp
- Teriyaki sauce 75g
- Tamari 2.25 tbsp
Tins & Jars
- Cannellini beans 210g
Extras
- Sesame seeds 1 tbsp
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 20g
Shopping This Plan At Sainsbury's
Mid-market: pricier than Asda or the discounters at list price, but Nectar Prices close much of the gap.
Value rangeStamford Street Co (consolidated value range since May 2023)
Loyalty pricingNectar Prices
What Sainsbury's is good for here
- Strong chilled ready-prepared vegetables, which cut prep time on low-effort plans.
Worth knowing before you shop
- Without a Nectar card the effective basket cost is meaningfully higher.
- The Stamford Street value range has been trimmed, so fewer economy lines than a couple of years ago.
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
- Buy Sainsbury's's Stamford Street Co (consolidated value range since May 2023) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Switch to Sainsbury's's value range across the board rather than mid-tier lines
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
Frequently Asked Questions
How much does this high protein low calorie 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. Nectar Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 124g 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 high protein low calorie plan?
Plenty of high protein low calorie plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward higher-protein plant foods rather than just hitting a protein number however it can.
Can I print this high protein 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 1,800 kcal/day, the Sainsbury's 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 Sainsbury's.
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