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 Training Day High-Protein Vegetarian Plan — 2,000 kcal
High-protein meat-free eating. This 7-day plan targets 2,000 kcal/day and averages 139g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalHigh Protein Vegetarian
Weekly cost£40–55 estimate
Daily average across the 7 days
2,000 kcal139g protein248g carbs52g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1997 kcal per person141g protein · 234g carbs per person
Breakfast358 kcal · 28g protein · 43g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 358 kcal, 28g protein, 43g carbs.
Recipe
Ingredients
- 150g cottage cheese
- 2 slices of wholemeal bread
- 6 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch521 kcal · 27g protein · 81g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 521 kcal, 27g protein, 81g 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.
Dinner794 kcal · 50g protein · 86g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 794 kcal, 50g protein, 86g carbs.
Recipe
Ingredients
- 200g firm tofu
- 80g rice noodles (dry weight)
- 100g beansprouts
- 3 spring onions
- 2 tbsp tamari
- lime juice, to taste
- 20g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their 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 beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
Snack173 kcal · 20g protein · 9g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 173 kcal, 20g protein, 9g carbs.
Recipe
Ingredients
- 150g cottage cheese
- ½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
Snack151 kcal · 16g protein · 15g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 151 kcal, 16g protein, 15g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 80g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries.
- 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 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.
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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 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Sainsbury's Training Day 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
1997 kcal - 141g protein, 234g carbs, 61g fat, 31g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (358 kcal, 28g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (521 kcal, 27g protein, 81g carbs, 13g fat, 13g fibre per person)
- Dinner: Tofu Pad Thai (794 kcal, 50g protein, 86g carbs, 29g fat, 9g fibre per person)
- Snack: Cottage Cheese with Cucumber (173 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (151 kcal, 16g protein, 15g carbs, 3g fat, 2g fibre per person)
Tuesday
2000 kcal - 151g protein, 249g carbs, 49g fat, 43g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (433 kcal, 33g protein, 53g carbs, 11g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (596 kcal, 44g protein, 83g carbs, 14g fat, 12g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (621 kcal, 40g protein, 72g carbs, 17g fat, 16g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (157 kcal, 15g protein, 19g carbs, 3g fat, 6g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (193 kcal, 19g protein, 22g carbs, 4g fat, 2g fibre per person)
Wednesday
2001 kcal - 157g protein, 283g carbs, 29g fat, 54g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (310 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (579 kcal, 32g protein, 101g carbs, 3g fat, 18g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (618 kcal, 46g protein, 98g carbs, 7g fat, 25g fibre per person)
- Snack: Chocolate Protein Shake (230 kcal, 31g protein, 15g carbs, 6g fat, 1g fibre per person)
- Snack: Pea Protein Green Smoothie (264 kcal, 24g protein, 31g carbs, 5g fat, 5g fibre per person)
Thursday
2000 kcal - 132g protein, 276g carbs, 41g fat, 38g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (311 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (485 kcal, 30g protein, 81g carbs, 3g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (684 kcal, 42g protein, 87g carbs, 20g fat, 9g fibre per person)
- Snack: Mini Protein Overnight Oats (288 kcal, 19g protein, 43g carbs, 4g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (232 kcal, 17g protein, 27g carbs, 6g fat, 2g fibre per person)
Friday
2000 kcal - 131g protein, 198g carbs, 76g fat, 27g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (344 kcal, 26g protein, 42g carbs, 8g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (728 kcal, 40g protein, 77g carbs, 29g fat, 9g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (604 kcal, 40g protein, 39g carbs, 31g fat, 7g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (199 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (125 kcal, 11g protein, 15g carbs, 3g fat, 4g fibre per person)
Saturday
2001 kcal - 136g protein, 186g carbs, 77g fat, 27g fibre- Breakfast: Greek Yogurt with Mixed Berries (197 kcal, 19g protein, 22g carbs, 4g fat, 2g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (599 kcal, 40g protein, 58g carbs, 20g fat, 11g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (972 kcal, 49g protein, 99g carbs, 43g fat, 14g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
- Snack: Skyr High-Protein Yogurt (88 kcal, 15g protein, 6g carbs, 0g fat, 0g fibre per person)
Sunday
2001 kcal - 127g protein, 307g carbs, 33g fat, 53g fibre- Breakfast: Greek Yogurt with Mixed Berries (229 kcal, 22g protein, 26g carbs, 5g fat, 3g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (611 kcal, 32g protein, 85g carbs, 16g fat, 10g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (657 kcal, 34g protein, 128g carbs, 3g fat, 32g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (170 kcal, 17g protein, 19g carbs, 4g fat, 2g fibre per person)
- Snack: Mini Protein Overnight Oats (334 kcal, 22g protein, 49g carbs, 5g fat, 6g fibre per person)
Weekly shopping list
Protein
- Firm tofu 775g
- Eggs 8
- Red lentils 90g
- Quorn mince 180g
- Whey protein powder 30g
- Pea protein powder 30g
- Green lentils 410g
- Tinned chickpeas 95g
- Silken tofu 170g
Carbs & Grains
- Wholemeal bread 13 slices
- Soba noodles 85g
- Rice noodles 85g
- Wholemeal 2 pittas
- Wholemeal 2 rolls
- Wholemeal pasta 85g
- Brown rice 320g
- Rolled oats 80g
- Low-sugar granola 30g
- Rice 3 cakes
Vegetables
- Cherry tomatoes 3 x 300g packs (812g required)
- Edamame beans 220g
- Cucumber 2 (506g required)
- Red pepper 4
- Spring onion 5
- Courgette 3
- Carrot 6
- Celery 5 sticks
- Celery 2 stalks
- Onion 4
- Tinned tomatoes 1 x 400g tin (360g required)
- Spinach 85g
- Broccoli 190g
- mixed veg 340g
- Mushrooms 220g
- Sweet potato mash 280g
Dairy & Eggs
- Cottage cheese 1.3kg
- Low-fat Greek yogurt 1.3kg
- Semi-skimmed milk 1 x 1L carton (470ml required)
- Oat milk 1 x 1L carton (225ml required)
- Skyr 340g
- Reduced-fat feta 60g
- Halloumi 75g
- Tinned coconut milk light 1 x 400ml tin (187ml required)
Fruit
- mixed berries 290g
- berries 140g
- Banana 2
- Pomegranate seeds 30g
Herbs & Spices
- Black pepper, optional to taste x5
- Ginger 1.25 tsp
- Mixed herbs 1.25 tbsp
- Garlic 4 cloves
- Dill 2.25 tsp
- Cumin 1 tsp
Condiments & Oils
- Soy sauce 2.25 tbsp
- Sesame oil 1.25 tsp
- Tamari 2.25 tbsp
- Honey 2 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1120ml required)
- Teriyaki sauce 40g
- Tahini 19g
- Olive oil 1 tsp
- Lemon dressing 14g
- Curry paste 30g
- Miso paste 1.25 tbsp
Tins & Jars
- Reduced-sugar baked beans 250g
Extras
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 21g
- Sesame seeds 1 tbsp
- Lemon juice, optional to taste
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
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- 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 139g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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?
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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