What this plan is for
A Sainsbury's high protein vegetarian plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's High Protein Vegetarian Plan — 2,000 kcal
High-protein meat-free eating. This 7-day plan targets 2,000 kcal/day and averages 141g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalHigh Protein Vegetarian
Weekly cost£40–55 estimate
Daily average across the 7 days
1,993 kcal141g protein264g carbs43g fat49g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1982 kcal per person154g protein · 253g carbs per person
Breakfast489 kcal · 45g protein · 43g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 489 kcal, 45g protein, 43g carbs.
Recipe
Ingredients
- 20g whey protein powder
- 40g wholemeal flour
- 2 eggs
- 85ml oat milk
- 90g low-fat Greek yogurt
- 50g 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.
Lunch509 kcal · 29g protein · 87g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 509 kcal, 29g protein, 87g carbs.
Recipe
Ingredients
- 90g red lentils
- 1 carrot
- ¾ onion
- 2 celery stalks
- 1 wholemeal roll
- 425ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onion and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onion and celery for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Dinner582 kcal · 44g protein · 92g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 582 kcal, 44g protein, 92g carbs.
Recipe
Ingredients
- 175g Quorn mince
- 80g wholemeal pasta (dry weight)
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Snack145 kcal · 13g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 145 kcal, 13g protein, 1g carbs.
Recipe
Ingredients
- 2 eggs
Allergens in this meal: Eggs. 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.
- Season to taste and serve.
Snack257 kcal · 23g protein · 30g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 257 kcal, 23g protein, 30g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 225ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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 47 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
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 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
- Material
- Glass or premium leak-resistant sets
- 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 2,000 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
- Cook and portion five lunches of Red Lentil and Vegetable Soup with Wholemeal Roll.
- Batch cook Quorn Mince Bolognese with Wholemeal Pasta and Teriyaki Tofu with Brown Rice and Broccoli as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Hard-Boiled Eggs and Pea Protein Green Smoothie.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Sainsbury's High Protein Vegetarian Plan — 2,000 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
1982 kcal - 154g protein, 253g carbs, 40g fat, 52g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (489 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (509 kcal, 29g protein, 87g carbs, 3g fat, 16g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (582 kcal, 44g protein, 92g carbs, 7g fat, 24g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
- Snack: Pea Protein Green Smoothie (257 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Tuesday
2002 kcal - 145g protein, 237g carbs, 51g fat, 36g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (477 kcal, 44g protein, 42g carbs, 15g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (498 kcal, 28g protein, 85g carbs, 3g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (633 kcal, 38g protein, 80g carbs, 18g fat, 9g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
- Snack: Pea Protein Green Smoothie (249 kcal, 22g protein, 29g carbs, 5g fat, 5g fibre per person)
Wednesday
1982 kcal - 154g protein, 253g carbs, 40g fat, 52g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (489 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (509 kcal, 29g protein, 87g carbs, 3g fat, 16g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (582 kcal, 44g protein, 92g carbs, 7g fat, 24g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
- Snack: Pea Protein Green Smoothie (257 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Thursday
2002 kcal - 145g protein, 237g carbs, 51g fat, 36g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (477 kcal, 44g protein, 42g carbs, 15g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (498 kcal, 28g protein, 85g carbs, 3g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (633 kcal, 38g protein, 80g carbs, 18g fat, 9g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
- Snack: Pea Protein Green Smoothie (249 kcal, 22g protein, 29g carbs, 5g fat, 5g fibre per person)
Friday
1982 kcal - 154g protein, 253g carbs, 40g fat, 52g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (489 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (509 kcal, 29g protein, 87g carbs, 3g fat, 16g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (582 kcal, 44g protein, 92g carbs, 7g fat, 24g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
- Snack: Pea Protein Green Smoothie (257 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Saturday
1999 kcal - 117g protein, 307g carbs, 37g fat, 54g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (496 kcal, 31g protein, 61g carbs, 14g fat, 9g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (448 kcal, 23g protein, 70g carbs, 11g fat, 11g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (544 kcal, 28g protein, 107g carbs, 2g fat, 27g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (230 kcal, 17g protein, 27g carbs, 6g fat, 2g fibre per person)
- Snack: Mini Protein Overnight Oats (281 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
Sunday
1999 kcal - 120g protein, 307g carbs, 39g fat, 58g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (562 kcal, 36g protein, 69g carbs, 16g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (498 kcal, 26g protein, 78g carbs, 12g fat, 12g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (608 kcal, 32g protein, 119g carbs, 3g fat, 30g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (129 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (202 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 110g
- Eggs 22
- Red lentils 430g
- Quorn mince 525g
- Pea protein powder 130g
- Firm tofu 340g
- Green lentils 380g
Carbs & Grains
- Wholemeal flour 370g
- Wholemeal 4 rolls
- Wholemeal pasta 240g
- Brown rice 150g
- Soba noodles 160g
- Low-sugar granola 30g
- Rolled oats 35g
- Rice 3 cakes
Vegetables
- Carrot 9
- Onion 8
- Celery 9 stalks
- Celery 2 sticks
- Tinned tomatoes 3 x 400g tins (1044g required)
- Spinach 130g
- Broccoli 340g
- Spring onion 4
- Edamame beans 190g
- Cucumber 2 (375g required)
- Red pepper 2
- Mushrooms 380g
- Sweet potato mash 480g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1498ml required)
- Low-fat Greek yogurt 675g
- Semi-skimmed milk 1 x 1L carton (371ml required)
- Low-fat yogurt 190g
- Skyr 90g
- Cottage cheese 100g
Fruit
- berries 260g
- Banana 3
- Blueberries 95g
Herbs & Spices
- Garlic 8 cloves
- Mixed herbs 2.75 tsp
- Ginger 2 tsp
- Dill 1 tsp
Condiments & Oils
- Vegetable stock 6 cubes (makes 3L; 2518ml required)
- Teriyaki sauce 70g
- Soy sauce 2 tbsp
- Sesame oil 2 tsp
- Honey 1 tsp
Extras
- Sesame seeds 1.75 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 tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low 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
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 141g of protein per day across the week, based on the meals actually selected — well above 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 2,000 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
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 2,000 kcal/day, the Sainsbury's shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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.