Sainsbury's Batch Cook 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
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado half, cherry tomatoes. Ready in 5 min — 310 kcal, 7g protein.
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 390 kcal, 20g protein.
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 460 kcal, 28g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Eggs 2 hard-boiled
- Firm tofu 200g
- Tinned chickpeas 100g
- Green lentils 100g
- Quorn mince 200g
Carbs & Grains
- Rye bread 2 slices
- Wholemeal bread 2 slices
- Brown rice 80g dry
- Rice noodles 80g dry
- Soba noodles 80g dry
Vegetables
- Avocado half
- Cherry tomatoes 6
- Tomato 1
- Cucumber 4 slices
- Spinach 60g
- Courgette 1
- Red pepper 1
- Onion half
- Spring onion 3
- Peanuts 20g
- Baby spinach 100g
- Edamame beans 100g
Dairy & Eggs
- Low-fat Greek yogurt 200g
- Coconut milk light 200ml
Extras & Condiments
- Lemon juice 1 tsp
- Chilli flakes pinch
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Mixed frozen veg 200g
- Curry paste 30g
- Falafel 4 baked
- Hummus 40g
- Reduced-fat feta 60g
- Olive oil 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Frozen mixed veg 200g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Garlic 3 cloves
- Garam masala 2 tsp
- Honey 1 tsp
- Vegetable stock 500ml
- Cumin 1 tsp
- 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?
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 Sainsburys.