Sainsbury's Higher-Protein Weekly High Protein Vegetarian Plan — 1,800 kcal

Free printable vegetarian UK high protein vegetarian 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 forHigh-protein meat-free eating
DietVegetarian

Estimated daily macros

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

Plan Quick Facts

Best forHigh-protein meat-free eating
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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 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 calories, protein totals and the weekly shopping list.

Supermarket: Sainsbury'sCalories: ~1800 kcal/dayBudget: £40–55Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 79g protein
  • Breakfast: Banana and Oat Smoothie (413 kcal, 13g protein)
  • Lunch: Baked Falafel and Salad Pitta (600 kcal, 21g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (520 kcal, 32g protein)
  • Snack: Roasted Spiced Chickpeas (267 kcal, 13g protein)

Tuesday

1800 kcal - 98g protein
  • Breakfast: Banana and Oat Smoothie (433 kcal, 14g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (502 kcal, 33g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (614 kcal, 31g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (251 kcal, 20g protein)

Wednesday

1800 kcal - 64g protein
  • Breakfast: Banana and Oat Smoothie (370 kcal, 12g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (536 kcal, 21g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (560 kcal, 21g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (334 kcal, 10g protein)

Thursday

1800 kcal - 101g protein
  • Breakfast: Banana and Oat Smoothie (382 kcal, 12g protein)
  • Lunch: Edamame and Soba Noodle Salad (518 kcal, 27g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (641 kcal, 32g protein)
  • Snack: Pea Protein Green Smoothie (259 kcal, 30g protein)

Friday

1800 kcal - 88g protein
  • Breakfast: Banana and Oat Smoothie (436 kcal, 14g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (506 kcal, 23g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (619 kcal, 31g protein)
  • Snack: Rice Cakes with Cottage Cheese (239 kcal, 20g protein)

Saturday

1800 kcal - 92g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (393 kcal, 9g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (507 kcal, 30g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (583 kcal, 35g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (317 kcal, 18g protein)

Sunday

1800 kcal - 100g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (407 kcal, 9g protein)
  • Lunch: Miso Tofu and Edamame Bowl (552 kcal, 37g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (552 kcal, 47g protein)
  • Snack: Walnuts and Dried Blueberries (289 kcal, 7g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Tinned chickpeas 270g
  • Green lentils tinned 280g
  • Green lentils 140g
  • Firm tofu 230g
  • Silken tofu 195g

Carbs & Grains

  • Rolled oats 65g
  • Wholemeal pitta 1
  • Wholemeal bread 3 slices
  • Brown rice 95g dry
  • Rice cakes 2
  • Soba noodles 100g dry
  • Wholemeal pasta 110g dry
  • Rye bread 3 slices
  • Oatcakes 5
  • Wholemeal roll 1

Vegetables

  • Tomato 1
  • Cucumber 5 slices
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Mushrooms 280g
  • Onion 1
  • Carrot 3
  • Sweet potato mash 350g
  • Baby spinach 120g
  • Tinned tomatoes 240g
  • Frozen peas 120g
  • Edamame beans 125g
  • Cucumber half
  • Pea protein powder 35g
  • Spinach 35g
  • Avocado 3/4
  • Cherry tomatoes 8

Dairy & Eggs

  • Oat milk 330ml
  • Peanut butter 1.25 tsp
  • Low-fat Greek yogurt 210g
  • Ricotta 125g
  • Cottage cheese 140g
  • Tinned coconut milk light 250ml

Extras & Condiments

  • Banana 1
  • Falafel 5 baked
  • Hummus 55g
  • Mixed leaves 55g
  • Reduced-sugar baked beans 270g
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Vegetable stock 280ml
  • Frozen berries 85g
  • Honey 1.5 tsp
  • Curry powder 2.5 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Banana half
  • Mixed beans tinned 575g
  • Chilli powder 1.5 tsp
  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Roasted mixed veg 190g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Reduced-fat cheddar 50g
  • Miso paste 1.25 tbsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g

Your 7-Day Meal Plan

Monday

1800 kcal79g protein
Breakfast413 kcal · 13g protein · 5 min

Banana and Oat Smoothie

Made with banana, rolled oats, oat milk. Ready in 5 min — 413 kcal, 13g protein.

Recipe
  1. Add Banana 1, Rolled oats 65g, Oat milk 330ml, Peanut butter 1.25 tsp 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.
Lunch600 kcal · 21g protein · 10 min

Baked Falafel and Salad Pitta

Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 600 kcal, 21g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Falafel 5 baked, Wholemeal pitta 1, Hummus 55g, Mixed leaves 55g, Tomato 1, Cucumber 5 slices.
  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.
Dinner520 kcal · 32g protein · 10 min

Poached Eggs and Baked Beans on Wholemeal Toast

Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 520 kcal, 32g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Reduced-sugar baked beans 270g, Wholemeal bread 3 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Snack267 kcal · 13g protein · 5 min

Roasted Spiced Chickpeas

Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 267 kcal, 13g protein.

Recipe
  1. Lay out the ingredients: Tinned chickpeas 270g, Smoked paprika 1.25 tsp, Cumin 0.75 tsp, Olive oil 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

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

Protein

  • Eggs 3
  • Tinned chickpeas 270g
  • Green lentils tinned 280g
  • Green lentils 140g
  • Firm tofu 230g
  • Silken tofu 195g

Carbs & Grains

  • Rolled oats 65g
  • Wholemeal pitta 1
  • Wholemeal bread 3 slices
  • Brown rice 95g dry
  • Rice cakes 2
  • Soba noodles 100g dry
  • Wholemeal pasta 110g dry
  • Rye bread 3 slices
  • Oatcakes 5
  • Wholemeal roll 1

Vegetables

  • Tomato 1
  • Cucumber 5 slices
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Mushrooms 280g
  • Onion 1
  • Carrot 3
  • Sweet potato mash 350g
  • Baby spinach 120g
  • Tinned tomatoes 240g
  • Frozen peas 120g
  • Edamame beans 125g
  • Cucumber half
  • Pea protein powder 35g
  • Spinach 35g
  • Avocado 3/4
  • Cherry tomatoes 8

Dairy & Eggs

  • Oat milk 330ml
  • Peanut butter 1.25 tsp
  • Low-fat Greek yogurt 210g
  • Ricotta 125g
  • Cottage cheese 140g
  • Tinned coconut milk light 250ml

Extras & Condiments

  • Banana 1
  • Falafel 5 baked
  • Hummus 55g
  • Mixed leaves 55g
  • Reduced-sugar baked beans 270g
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Vegetable stock 280ml
  • Frozen berries 85g
  • Honey 1.5 tsp
  • Curry powder 2.5 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Banana half
  • Mixed beans tinned 575g
  • Chilli powder 1.5 tsp
  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Roasted mixed veg 190g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Reduced-fat cheddar 50g
  • Miso paste 1.25 tbsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g

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 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. 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 vegetarian 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 vegetarian eaters?

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

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