What this plan is for
A Sainsbury's high protein vegetarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's High Protein Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 127g 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 vegetarian protein — egg whites, low-fat dairy, tofu and pulses — 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 Vegetarian
Weekly cost£40–55 estimate
Daily average across the 7 days
1,800 kcal127g protein190g carbs59g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person121g protein · 214g carbs per person
Breakfast365 kcal · 32g protein · 12g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 365 kcal, 32g protein, 12g carbs.
Recipe
Ingredients
- 200g firm tofu
- ¾ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1 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.
Lunch504 kcal · 31g protein · 84g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 504 kcal, 31g protein, 84g carbs.
Recipe
Ingredients
- 100g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 475ml vegetable stock
- 1 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.
Dinner732 kcal · 44g protein · 93g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 732 kcal, 44g protein, 93g carbs.
Recipe
Ingredients
- 200g firm tofu
- 90g brown rice (dry weight)
- ¾ small head of broccoli (about 200g)
- 2 tbsp plus 2 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack199 kcal · 14g protein · 25g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 199 kcal, 14g protein, 25g carbs.
Recipe
Ingredients
- 3 rice cakes
- 100g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
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.
0 of 69 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 High Protein Vegetarian 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
1800 kcal - 121g protein, 214g carbs, 51g fat, 34g fibre- Breakfast: Tofu Scramble with Peppers (365 kcal, 32g protein, 12g carbs, 22g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (504 kcal, 31g protein, 84g carbs, 3g fat, 18g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (732 kcal, 44g protein, 93g carbs, 21g fat, 10g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (199 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Tuesday
1797 kcal - 136g protein, 147g carbs, 76g fat, 23g fibre- Breakfast: Tofu Scramble with Peppers (393 kcal, 34g protein, 13g carbs, 23g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (621 kcal, 45g protein, 76g carbs, 18g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (620 kcal, 41g protein, 40g carbs, 32g fat, 8g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (163 kcal, 16g protein, 18g carbs, 3g fat, 2g fibre per person)
Wednesday
1800 kcal - 123g protein, 179g carbs, 69g fat, 36g fibre- Breakfast: Tofu Scramble with Peppers (335 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (315 kcal, 17g protein, 59g carbs, 2g fat, 18g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (922 kcal, 46g protein, 94g carbs, 41g fat, 13g fibre per person)
- Snack: Chocolate Protein Shake (228 kcal, 31g protein, 15g carbs, 6g fat, 1g fibre per person)
Thursday
1801 kcal - 132g protein, 142g carbs, 69g fat, 31g fibre- Breakfast: Tofu Scramble with Peppers (376 kcal, 32g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (642 kcal, 43g protein, 62g carbs, 21g fat, 12g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (499 kcal, 32g protein, 58g carbs, 14g fat, 13g fibre per person)
- Snack: Light Mozzarella and Tomato (284 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Friday
1799 kcal - 116g protein, 195g carbs, 60g fat, 40g fibre- Breakfast: Tofu Scramble with Peppers (334 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (670 kcal, 37g protein, 70g carbs, 27g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (542 kcal, 28g protein, 106g carbs, 2g fat, 26g fibre per person)
- Snack: Light Mozzarella and Tomato (253 kcal, 22g protein, 8g carbs, 11g fat, 1g fibre per person)
Saturday
1800 kcal - 141g protein, 204g carbs, 51g fat, 55g fibre- Breakfast: Greek Yogurt with Mixed Berries (257 kcal, 25g protein, 29g carbs, 5g fat, 3g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (489 kcal, 34g protein, 27g carbs, 27g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (833 kcal, 62g protein, 132g carbs, 9g fat, 34g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (221 kcal, 20g protein, 16g carbs, 10g fat, 10g fibre per person)
Sunday
1800 kcal - 117g protein, 246g carbs, 37g fat, 33g fibre- Breakfast: Greek Yogurt with Mixed Berries (198 kcal, 19g protein, 22g carbs, 4g fat, 2g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (595 kcal, 33g protein, 103g carbs, 3g fat, 18g fibre per person)
- Dinner: Tofu Pad Thai (709 kcal, 45g protein, 76g carbs, 26g fat, 8g fibre per person)
- Snack: Mini Protein Overnight Oats (298 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.9kg
- Green lentils 380g
- Eggs 9
- Tinned chickpeas 90g
- Whey protein powder 30g
- Beef tomato 2
- Quorn mince 250g
- Red lentils 95g
Carbs & Grains
- Brown rice 230g
- Rice 3 cakes
- Wholewheat noodles 85g
- Wholemeal 2 rolls
- Wholemeal bread 2 slices
- Wholemeal pasta 110g
- Rice noodles 75g
- Rolled oats 40g
Vegetables
- Mixed peppers 480g
- Courgette 3
- Red pepper 3
- Onion 6
- Broccoli 300g
- Spring onion 5
- Spinach 65g
- Cherry tomatoes 1 x 300g pack (140g required)
- Tinned tomatoes 3 x 400g tins (843g required)
- mixed veg 310g
- Cucumber 1 (60g required)
- Mushrooms 180g
- Carrot 3
- Sweet potato mash 220g
- Mixed leaves 75g
- edamame beans 190g
- Celery 2 stalks
Dairy & Eggs
- Cottage cheese 100g
- Reduced-fat feta 65g
- Low-fat Greek yogurt 600g
- Tinned coconut milk light 1 x 400ml tin (177ml required)
- Semi-skimmed milk 1 x 1L carton (360ml required)
- Halloumi 80g
- Light mozzarella 190g
- Skyr 95g
Fruit
- berries 65g
- Pomegranate seeds 30g
- mixed berries 220g
- Banana 1
Herbs & Spices
- Turmeric 2.5 tsp
- Cumin 1.25 tbsp
- Ginger 1.25 tsp
- Garlic 9 cloves
- Mixed herbs 2.25 tsp
- Basil, optional to taste x3
Condiments & Oils
- Olive oil 2.5 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1306ml required)
- Teriyaki sauce 40g
- Soy sauce 2.25 tbsp
- Honey 1.25 tbsp
- Curry paste 30g
- Lemon dressing 15g
- Tahini 18g
- Tamari 2 tbsp
Tins & Jars
- Cannellini beans 180g
- Reduced-sugar baked beans 200g
Extras
- Sesame seeds 2 tsp
- Balsamic glaze 2 tsp
- Lemon juice, optional to taste
- Sea salt, optional to taste
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 19g
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)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this high protein vegetarian 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 127g 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 vegetarian plan?
Plenty of high protein vegetarian plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this high protein vegetarian 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Sainsbury's.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.