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 Higher-Protein Weekly High Protein Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 128g 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
1,807 kcal128g protein206g carbs53g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person127g protein · 214g carbs per person
Breakfast556 kcal · 52g protein · 49g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 556 kcal, 52g protein, 49g carbs.
Recipe
Ingredients
- 30g whey protein powder
- 50g wholemeal flour
- 2 eggs
- 100ml oat milk
- 100g low-fat Greek yogurt
- 60g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch492 kcal · 25g protein · 77g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 492 kcal, 25g protein, 77g carbs.
Recipe
Ingredients
- 80g soba noodles (dry weight)
- 100g edamame beans
- ½ cucumber
- 1 red pepper
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner498 kcal · 32g protein · 58g carbs · 10 min
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 498 kcal, 32g protein, 58g carbs.
Recipe
Ingredients
- 2 eggs
- 200g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and reduced-sugar baked beans.
Snack255 kcal · 18g protein · 30g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 255 kcal, 18g protein, 30g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 30g low-sugar granola
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt and low-sugar granola in a bowl.
- Top with honey.
- Eat straight away, or cover and chill for later the same day.
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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 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 Higher-Protein Weekly 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
1801 kcal - 127g protein, 214g carbs, 50g fat, 36g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (556 kcal, 52g protein, 49g carbs, 17g fat, 8g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (492 kcal, 25g protein, 77g carbs, 12g fat, 12g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (498 kcal, 32g protein, 58g carbs, 14g fat, 13g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (255 kcal, 18g protein, 30g carbs, 7g fat, 3g fibre per person)
Tuesday
1801 kcal - 124g protein, 187g carbs, 65g fat, 32g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (442 kcal, 41g protein, 40g carbs, 13g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (374 kcal, 28g protein, 51g carbs, 9g fat, 7g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (839 kcal, 42g protein, 85g carbs, 37g fat, 12g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (146 kcal, 13g protein, 11g carbs, 6g fat, 6g fibre per person)
Wednesday
1801 kcal - 136g protein, 165g carbs, 69g fat, 27g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (547 kcal, 51g protein, 48g carbs, 17g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (397 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Tofu Pad Thai (731 kcal, 46g protein, 79g carbs, 27g fat, 8g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (126 kcal, 12g protein, 15g carbs, 3g fat, 4g fibre per person)
Thursday
1801 kcal - 132g protein, 218g carbs, 48g fat, 40g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (472 kcal, 44g protein, 41g carbs, 15g fat, 7g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (621 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (497 kcal, 26g protein, 97g carbs, 2g fat, 24g fibre per person)
- Snack: Chocolate Protein Shake (211 kcal, 28g protein, 14g carbs, 6g fat, 1g fibre per person)
Friday
1800 kcal - 139g protein, 231g carbs, 39g fat, 42g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (476 kcal, 44g protein, 42g carbs, 15g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (495 kcal, 36g protein, 60g carbs, 14g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (561 kcal, 42g protein, 88g carbs, 6g fat, 23g fibre per person)
- Snack: Mini Protein Overnight Oats (268 kcal, 17g protein, 41g carbs, 4g fat, 5g fibre per person)
Saturday
1798 kcal - 125g protein, 197g carbs, 57g fat, 34g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (412 kcal, 29g protein, 44g carbs, 15g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (559 kcal, 35g protein, 92g carbs, 4g fat, 19g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (654 kcal, 44g protein, 41g carbs, 34g fat, 8g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (173 kcal, 17g protein, 20g carbs, 4g fat, 2g fibre per person)
Sunday
1844 kcal - 116g protein, 233g carbs, 45g fat, 31g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (353 kcal, 23g protein, 40g carbs, 12g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (571 kcal, 31g protein, 100g carbs, 3g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (667 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (253 kcal, 22g protein, 8g carbs, 11g fat, 1g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 140g
- Eggs 18
- Firm tofu 850g
- Tinned chickpeas 85g
- Green lentils 280g
- Quorn mince 170g
- Red lentils 90g
- Beef tomato 1
Carbs & Grains
- Wholemeal flour 220g
- Soba noodles 80g
- Wholemeal bread 2 slices
- Low-sugar granola 30g
- Wholemeal 1 pitta
- Wholemeal 2 rolls
- Brown rice 210g
- Rice noodles 80g
- Wholewheat noodles 70g
- Wholemeal pasta 75g
- Rolled oats 35g
Vegetables
- Edamame beans 220g
- Cucumber 1 (225g required)
- Red pepper 4
- Courgette 3
- Cherry tomatoes 1 x 300g pack (259g required)
- mixed veg 290g
- Onion 4
- Mixed leaves 60g
- Spring onion 5
- Carrot 4
- Celery 2 sticks
- Celery 2 stalks
- Mushrooms 170g
- Sweet potato mash 210g
- Broccoli 260g
- Tinned tomatoes 1 x 400g tin (332g required)
- Spinach 70g
Dairy & Eggs
- Oat milk 1 x 1L carton (441ml required)
- Low-fat Greek yogurt 875g
- Cottage cheese 170g
- Tinned coconut milk light 1 x 400ml tin (161ml required)
- Semi-skimmed milk 1 x 1L carton (329ml required)
- Skyr 480g
- Reduced-fat feta 70g
- Light mozzarella 90g
Fruit
- berries 330g
- Banana 3
Herbs & Spices
- Ginger 2 tsp
- Mixed herbs 2.75 tsp
- Garlic 5 cloves
- Dill 1 tsp
- Cumin 1.25 tsp
- Basil, optional to taste
Condiments & Oils
- Soy sauce 2.75 tbsp
- Sesame oil 1 tsp
- Honey 1.5 tbsp
- Curry paste 24g
- Olive oil 2.25 tsp
- Tamari 2 tbsp
- Tahini 16g
- Vegetable stock 3 cubes (makes 1500ml; 1157ml required)
- Teriyaki sauce 35g
Tins & Jars
- Reduced-sugar baked beans 200g
Extras
- Sea salt, optional to taste
- Beansprouts 100g
- Lime juice, optional to taste
- Peanuts 19g
- Lemon juice, optional to taste
- Sesame seeds 1.75 tsp
- Walnuts 40g
- Balsamic glaze 1 tsp
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 128g 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.
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