Sainsbury's Vegan Higher-Protein Weekly High Protein Low Calorie Plan — 1,800 kcal

Free printable vegan UK high protein low calorie 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 difficultyStandard (20–30 min/day)
Best forFat loss while preserving muscle mass
DietVegan

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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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 Vegan Higher-Protein Weekly High Protein Low Calorie 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: Vegan

7-day meal plan

Monday

1800 kcal - 118g protein
  • Breakfast: Baked Beans on Wholemeal Toast (438 kcal, 20g protein)
  • Lunch: Miso Tofu and Edamame Bowl (525 kcal, 35g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (575 kcal, 33g protein)
  • Snack: Pea Protein Green Smoothie (262 kcal, 30g protein)

Tuesday

1800 kcal - 68g protein
  • Breakfast: Baked Beans on Wholemeal Toast (441 kcal, 20g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (478 kcal, 18g protein)
  • Dinner: Chickpea and Sweet Potato Stew (529 kcal, 20g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (352 kcal, 10g protein)

Wednesday

1800 kcal - 87g protein
  • Breakfast: Baked Beans on Wholemeal Toast (426 kcal, 19g protein)
  • Lunch: Black Bean Burrito Bowl (535 kcal, 24g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (559 kcal, 34g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (280 kcal, 10g protein)

Thursday

1800 kcal - 73g protein
  • Breakfast: Baked Beans on Wholemeal Toast (477 kcal, 22g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (491 kcal, 22g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (518 kcal, 19g protein)
  • Snack: Almonds and Dried Cranberries (314 kcal, 10g protein)

Friday

1800 kcal - 90g protein
  • Breakfast: Baked Beans on Wholemeal Toast (426 kcal, 19g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (498 kcal, 29g protein)
  • Dinner: Tofu Pad Thai (584 kcal, 32g protein)
  • Snack: Oat Biscuits with Peanut Butter (292 kcal, 10g protein)

Saturday

1800 kcal - 65g protein
  • Breakfast: Chia Seed Pudding with Mango (365 kcal, 12g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (587 kcal, 23g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (561 kcal, 23g protein)
  • Snack: Walnuts and Dried Blueberries (287 kcal, 7g protein)

Sunday

1800 kcal - 77g protein
  • Breakfast: Chia Seed Pudding with Mango (379 kcal, 12g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (541 kcal, 24g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (609 kcal, 27g protein)
  • Snack: Roasted Spiced Chickpeas (271 kcal, 14g protein)

Weekly shopping list

Protein

  • Silken tofu 190g
  • Firm tofu 250g
  • Tinned chickpeas 250g
  • Black beans tinned 245g
  • Green lentils 135g
  • Red lentils 135g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 100g dry
  • Wholemeal pitta 1
  • Rice cakes 3
  • Wholemeal roll 1
  • Wholewheat noodles 95g dry
  • Rice noodles 95g dry
  • Oat biscuits 5

Vegetables

  • Edamame beans 125g
  • Broccoli 250g
  • Spring onion 3
  • Pea protein powder 40g
  • Spinach 40g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Sweet potato 310g
  • Tinned tomatoes 500g
  • Sweetcorn 75g
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Peanuts 25g
  • Baby spinach 130g
  • Carrot 1
  • Celery 3 stalks

Dairy & Eggs

  • Oat milk 310ml
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 245ml
  • Butternut squash 550g
  • Coconut milk 260ml
  • Coconut milk light 260ml

Extras & Condiments

  • Reduced-sugar baked beans 250g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 50g
  • Banana 3/4
  • Hummus 100g
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Banana 1
  • Salsa 60g
  • Coriander fresh
  • Lime juice
  • Mixed frozen veg 245g
  • Curry paste 35g
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Vegetable stock 675ml
  • Garlic 3 cloves
  • Almonds 35g
  • Dried cranberries 25g
  • Ginger 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Chia seeds 40g
  • Mango chunks 130g
  • Vanilla extract drop
  • Curry powder 2.5 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Garam masala 2.75 tsp
  • Smoked paprika 1.25 tsp
  • Olive oil 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal118g protein
Breakfast438 kcal · 20g protein · 5 min

Baked Beans on Wholemeal Toast

Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 438 kcal, 20g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Reduced-sugar baked beans 250g, Wholemeal bread 3 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch525 kcal · 35g protein · 15 min

Miso Tofu and Edamame Bowl

Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 525 kcal, 35g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Silken tofu 190g, Edamame beans 125g, Brown rice 100g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Sesame seeds 1.25 tsp.
  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.
Dinner575 kcal · 33g protein · 20 min

Teriyaki Tofu with Brown Rice and Broccoli

Made with firm tofu, brown rice, broccoli. Ready in 20 min — 575 kcal, 33g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 250g, Brown rice 115g dry, Broccoli 250g, Teriyaki sauce 50g, Sesame seeds 1.25 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack262 kcal · 30g protein · 5 min

Pea Protein Green Smoothie

Made with pea protein powder, oat milk, spinach. Ready in 5 min — 262 kcal, 30g protein.

Recipe
  1. Add Pea protein powder 40g, Oat milk 310ml, Spinach 40g, Banana 3/4 to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.

Weekly Shopping List

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

Protein

  • Silken tofu 190g
  • Firm tofu 250g
  • Tinned chickpeas 250g
  • Black beans tinned 245g
  • Green lentils 135g
  • Red lentils 135g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 100g dry
  • Wholemeal pitta 1
  • Rice cakes 3
  • Wholemeal roll 1
  • Wholewheat noodles 95g dry
  • Rice noodles 95g dry
  • Oat biscuits 5

Vegetables

  • Edamame beans 125g
  • Broccoli 250g
  • Spring onion 3
  • Pea protein powder 40g
  • Spinach 40g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Sweet potato 310g
  • Tinned tomatoes 500g
  • Sweetcorn 75g
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Peanuts 25g
  • Baby spinach 130g
  • Carrot 1
  • Celery 3 stalks

Dairy & Eggs

  • Oat milk 310ml
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 245ml
  • Butternut squash 550g
  • Coconut milk 260ml
  • Coconut milk light 260ml

Extras & Condiments

  • Reduced-sugar baked beans 250g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 50g
  • Banana 3/4
  • Hummus 100g
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Banana 1
  • Salsa 60g
  • Coriander fresh
  • Lime juice
  • Mixed frozen veg 245g
  • Curry paste 35g
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Vegetable stock 675ml
  • Garlic 3 cloves
  • Almonds 35g
  • Dried cranberries 25g
  • Ginger 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Chia seeds 40g
  • Mango chunks 130g
  • Vanilla extract drop
  • Curry powder 2.5 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Garam masala 2.75 tsp
  • Smoked paprika 1.25 tsp
  • Olive oil 1.25 tsp

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 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.

How much protein does this plan provide per day?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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 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 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 vegan eaters?

Yes. Every meal in this plan is vegan, using ingredients readily available from Sainsbury's.

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