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 Wholegrain Weekly High Protein Vegetarian Plan — 2,000 kcal
High-protein meat-free eating. This 7-day plan targets 2,000 kcal/day and averages 152g 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
1,997 kcal152g protein220g carbs59g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2005 kcal per person136g protein · 242g carbs per person
Breakfast402 kcal · 35g protein · 14g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 402 kcal, 35g protein, 14g carbs.
Recipe
Ingredients
- 225g firm tofu
- ¾ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1 tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch436 kcal · 24g protein · 41g carbs · 10 min
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 436 kcal, 24g protein, 41g carbs.
Recipe
Ingredients
- 2 hard-boiled eggs
- 1 tbsp plus 1 tsp light mayo
- 2 slices of wholemeal bread
- 1 generous handful watercress (about 30g)
- 1 tsp mustard
Allergens in this meal: Cereals containing gluten, Eggs, Mustard. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop watercress, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and light mayo and mustard.
Dinner647 kcal · 34g protein · 126g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 647 kcal, 34g protein, 126g carbs.
Recipe
Ingredients
- 1 standard tin of green lentils, drained
- 225g mushrooms
- 1 onion
- 2 carrot
- 275g sweet potato mash
- 225ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack303 kcal · 28g protein · 34g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 303 kcal, 28g protein, 34g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 275ml 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.
Snack217 kcal · 15g protein · 27g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 217 kcal, 15g protein, 27g carbs.
Recipe
Ingredients
- 3 rice cakes
- 100g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
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 Wholegrain Weekly 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
2005 kcal - 136g protein, 242g carbs, 57g fat, 49g fibre- Breakfast: Tofu Scramble with Peppers (402 kcal, 35g protein, 14g carbs, 24g fat, 5g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (436 kcal, 24g protein, 41g carbs, 19g fat, 6g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (647 kcal, 34g protein, 126g carbs, 3g fat, 32g fibre per person)
- Snack: Pea Protein Green Smoothie (303 kcal, 28g protein, 34g carbs, 6g fat, 5g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (217 kcal, 15g protein, 27g carbs, 5g fat, 1g fibre per person)
Tuesday
1999 kcal - 162g protein, 212g carbs, 53g fat, 44g fibre- Breakfast: Tofu Scramble with Peppers (394 kcal, 34g protein, 13g carbs, 23g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (536 kcal, 33g protein, 89g carbs, 3g fat, 19g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (507 kcal, 33g protein, 59g carbs, 14g fat, 14g fibre per person)
- Snack: Chocolate Protein Shake (265 kcal, 35g protein, 18g carbs, 7g fat, 1g fibre per person)
- Snack: Pea Protein Green Smoothie (297 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
Wednesday
2002 kcal - 169g protein, 239g carbs, 47g fat, 61g fibre- Breakfast: Tofu Scramble with Peppers (421 kcal, 36g protein, 14g carbs, 25g fat, 6g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (380 kcal, 21g protein, 71g carbs, 2g fat, 22g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (753 kcal, 56g protein, 119g carbs, 8g fat, 30g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (161 kcal, 17g protein, 16g carbs, 4g fat, 2g fibre per person)
- Snack: Chocolate Protein Shake (287 kcal, 39g protein, 19g carbs, 8g fat, 1g fibre per person)
Thursday
2000 kcal - 140g protein, 190g carbs, 80g fat, 29g fibre- Breakfast: Tofu Scramble with Peppers (338 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (457 kcal, 33g protein, 65g carbs, 10g fat, 9g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (928 kcal, 47g protein, 94g carbs, 41g fat, 13g fibre per person)
- Snack: Cottage Cheese with Cucumber (149 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (128 kcal, 14g protein, 12g carbs, 3g fat, 2g fibre per person)
Friday
1974 kcal - 153g protein, 214g carbs, 58g fat, 33g fibre- Breakfast: Tofu Scramble with Peppers (330 kcal, 29g protein, 11g carbs, 20g fat, 4g 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: Tofu Pad Thai (656 kcal, 42g protein, 71g carbs, 24g fat, 7g fibre per person)
- Snack: Chocolate Protein Shake (222 kcal, 30g protein, 15g carbs, 6g fat, 1g fibre per person)
- Snack: Pea Protein Green Smoothie (257 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Saturday
1998 kcal - 166g protein, 191g carbs, 66g fat, 25g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (343 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (621 kcal, 45g protein, 76g carbs, 18g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (620 kcal, 41g protein, 40g carbs, 32g fat, 8g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (150 kcal, 16g protein, 15g carbs, 3g fat, 2g fibre per person)
- Snack: Chocolate Protein Shake (264 kcal, 35g protein, 17g carbs, 7g fat, 1g fibre per person)
Sunday
1999 kcal - 141g protein, 251g carbs, 53g fat, 33g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (347 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (524 kcal, 27g protein, 82g carbs, 13g fat, 13g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (801 kcal, 49g protein, 102g carbs, 23g fat, 11g fibre per person)
- Snack: Cottage Cheese with Cucumber (174 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (153 kcal, 16g protein, 15g carbs, 4g fat, 2g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.8kg
- Eggs 7
- Green lentils 320g
- Pea protein powder 90g
- Whey protein powder 130g
- Quorn mince 230g
- Tinned chickpeas 90g
- Red lentils 90g
Carbs & Grains
- Wholemeal bread 5 slices
- Rice 4 cakes
- Wholemeal pasta 110g
- Wholemeal 1 pitta
- Wholemeal 2 rolls
- Brown rice 170g
- Rice noodles 70g
- Low-sugar granola 85g
- Wholewheat noodles 85g
- Soba noodles 85g
Vegetables
- Mixed peppers 500g
- Watercress 35g
- Mushrooms 220g
- Onion 5
- Carrot 3
- Sweet potato mash 270g
- Spinach 160g
- Courgette 2
- Red pepper 3
- Tinned tomatoes 3 x 400g tins (894g required)
- Cherry tomatoes 1 x 300g pack (264g required)
- mixed veg 180g
- Cucumber 2 (450g required)
- Celery 2 stalks
- Spring onion 5
- Broccoli 320g
- Edamame beans 110g
Dairy & Eggs
- Oat milk 1 x 1L carton (745ml required)
- Cottage cheese 600g
- Semi-skimmed milk 2 x 1L cartons (1221ml required)
- Low-fat Greek yogurt 625g
- Tinned coconut milk light 1 x 400ml tin (179ml required)
- Skyr 420g
- Reduced-fat feta 65g
Fruit
- Banana 2
- mixed berries 330g
- berries 170g
Herbs & Spices
- Turmeric 2.5 tsp
- Cumin 1.25 tbsp
- Garlic 9 cloves
- Basil, optional to taste
- Mixed herbs 1.25 tbsp
- Ginger 2.25 tsp
Condiments & Oils
- Olive oil 2 tbsp
- Light mayo 21g
- Mustard 1.25 tsp
- Vegetable stock 3 cubes (makes 1500ml; 1393ml required)
- Curry paste 30g
- Tamari 1.75 tbsp
- Soy sauce 3.25 tbsp
- Sesame oil 1.25 tsp
- Teriyaki sauce 45g
Tins & Jars
- Reduced-sugar baked beans 210g
- Cannellini beans 230g
Extras
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 17g
- Sesame seeds 1.25 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
- 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 152g 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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