Sainsbury's Budget-Smart High Protein Vegetarian Plan — 1,800 kcal
Free 7-day Vegetarian high protein vegetarian meal plan for Sainsburys. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 320 kcal, 11g protein.
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 380 kcal, 28g protein.
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 440 kcal, 22g protein.
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt pinch. Ready in 5 min — 150 kcal, 12g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Firm tofu 200g
- Eggs 3
- Green lentils 100g cooked
Carbs & Grains
- Rolled oats 80g
- Wholemeal pitta 1
- Brown rice 80g dry
- Rice noodles 80g dry
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 8
- Tinned tomatoes 400g
- Onion 1
- Spinach 30g
- Carrot 1
- Celery 2 stalks
- Cucumber 60g
- Spring onion 3
- Peanuts 20g
- Tomato 1
- Baby spinach 150g
- Pea protein powder 30g
Dairy & Eggs
- Oat milk 300ml
- Cottage cheese 200g
- Peanut butter 30g
- Halloumi 80g
- Low-fat Greek yogurt 150g
- Coconut milk light 200ml
Extras & Condiments
- Frozen mixed berries 80g
- Mixed herbs 1 tsp
- Chilli powder 1 tsp
- Cumin 1 tsp
- Sea salt pinch
- Hummus 80g
- Curry paste 30g
- Honey 1 tbsp
- Chia seeds 1 tsp
- Vegetable stock 500ml
- Reduced-fat feta 60g
- Olive oil 1 tsp
- Pomegranate seeds 30g
- Lemon dressing 15g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Smoked paprika 1 tsp
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Turmeric 0.5 tsp
- Falafel 4 baked
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Banana 1
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 vegetarian plan cost per week?
This plan is designed for Sainsburys 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.
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 Sainsburys.