Sainsbury's Vegetarian Low Calorie Plan — 1,500 kcal
Free 7-day Vegetarian vegetarian low calorie meal plan for Sainsburys. Targets ~1500 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Avocado and Eggs on Wholemeal Toast
Made with avocado half, eggs, wholemeal bread. Ready in 10 min — 450 kcal, 22g protein.
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 390 kcal, 20g protein.
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 470 kcal, 18g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Eggs 2
- Firm tofu 200g
- Egg whites 6
- Green lentils 100g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 100g dry
- Soba noodles 80g dry
- Rice noodles 80g dry
Vegetables
- Avocado half
- Mushrooms 200g
- Frozen peas 100g
- Onion 1
- Tomato 1
- Cucumber 4 slices
- Baby spinach 150g
- Courgette 1
- Red pepper 1
- Tinned tomatoes 400g
- Edamame beans 100g
- Spinach 60g
- Cherry tomatoes 8
- Spring onion 3
- Peanuts 20g
Dairy & Eggs
- Ricotta 100g
Extras & Condiments
- Lemon juice 1 tsp
- Chilli flakes pinch
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Vegetable stock 600ml
- Parmesan 20g
- Garlic 2 cloves
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Olive oil 1 tbsp
- Cumin 1 tsp
- Curry powder 2 tsp
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Reduced-fat feta 60g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Roasted mixed veg 150g
- Tahini 20g
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 vegetarian low calorie plan cost per week?
This plan is designed for Sainsburys 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?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
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.
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 Sainsburys.