Monday
1500 kcal - 98g protein- Breakfast: Skyr with Walnuts, Honey and Banana (447 kcal, 34g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (540 kcal, 32g protein)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (513 kcal, 32g protein)
Sainsbury's Batch-Friendly Weekly Vegetarian Low Calorie Plan — 1,500 kcal
Free printable vegetarian UK vegetarian low calorie meal plan for Sainsbury's: 7 days at ~1,500 kcal/day, £40–55/week estimate, macros and shopping list.
SupermarketSainsbury's
Calorie target~1500 kcal/day
Weekly budget£40–55
Prep difficultyBatch cook (prep on Sunday)
Best forVegetarians cutting calories
DietVegetarian
Estimated daily macros
Plan Quick Facts
Best forVegetarians cutting calories
Calories~1500 kcal/day
Budget£40–55/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Export This Meal Plan as a PDF
Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Sainsbury's Batch-Friendly Weekly Vegetarian Low Calorie Plan — 1,500 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 98g protein- Breakfast: Skyr with Walnuts, Honey and Banana (440 kcal, 34g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (491 kcal, 36g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (569 kcal, 28g protein)
Wednesday
1500 kcal - 74g protein- Breakfast: Skyr with Walnuts, Honey and Banana (429 kcal, 33g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (479 kcal, 18g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (592 kcal, 23g protein)
Thursday
1500 kcal - 83g protein- Breakfast: Skyr with Walnuts, Honey and Banana (405 kcal, 31g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (476 kcal, 21g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (619 kcal, 31g protein)
Friday
1500 kcal - 92g protein- Breakfast: Skyr with Walnuts, Honey and Banana (401 kcal, 31g protein)
- Lunch: Green Lentil and Halloumi Bowl (579 kcal, 35g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (520 kcal, 26g protein)
Saturday
1500 kcal - 95g protein- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (382 kcal, 32g protein)
- Lunch: Egg Mayo Sandwich on Wholemeal (513 kcal, 26g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (605 kcal, 37g protein)
Sunday
1500 kcal - 99g protein- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (375 kcal, 31g protein)
- Lunch: Baked Falafel and Salad Pitta (582 kcal, 21g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (543 kcal, 47g protein)
Weekly shopping list
Protein
- Firm tofu 235g
- Eggs 3
- Green lentils tinned 260g
- Red lentils 120g
- Green lentils 120g cooked
- Eggs 2 hard-boiled
- Tinned chickpeas 130g
Carbs & Grains
- Wholewheat noodles 105g dry
- Wholemeal bread 3 slices
- Wholemeal pitta 1
- Brown rice 125g dry
- Wholemeal roll 1
- Wholemeal pasta 105g dry
Vegetables
- Broccoli 130g
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 10
- Mushrooms 260g
- Onion 1
- Carrot 3
- Sweet potato mash 320g
- Spinach 40g
- Frozen peas 125g
- Celery 2 stalks
- Baby spinach 180g
- Cucumber 70g
- Tinned tomatoes 470g
- Red pepper 1
- Black pepper pinch
- Tomato 1
Dairy & Eggs
- Skyr 260g
- Cottage cheese 260g
- Ricotta 120g
- Halloumi 95g
- Tinned coconut milk light 260ml
Extras & Condiments
- Walnuts 25g
- Banana 1
- Honey 1.25 tsp
- Soy sauce 2.75 tbsp
- Ginger 1.25 tsp
- Garlic 3 cloves
- Reduced-sugar baked beans 260g
- Mixed herbs 1.25 tsp
- Vegetable stock 260ml
- Hummus 100g
- Parmesan 25g
- Olive oil 1.25 tbsp
- Pomegranate seeds 35g
- Lemon dressing 20g
- Mixed beans tinned 470g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Light mayo 25g
- Watercress 40g
- Mustard 1.25 tsp
- Mixed frozen veg 260g
- Curry paste 40g
- Falafel 5 baked
- Mixed leaves 50g
- Reduced-fat feta 80g
Your 7-Day Meal Plan
Monday
1500 kcal98g protein
Breakfast447 kcal · 34g protein · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 447 kcal, 34g protein.
Recipe
- Lay out the ingredients: Skyr 260g, Walnuts 25g, Banana 1, Honey 1.25 tsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch540 kcal · 32g protein · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 540 kcal, 32g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 235g, Wholewheat noodles 105g dry, Broccoli 130g, Soy sauce 2.75 tbsp, Ginger 1.25 tsp, Garlic 3 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner513 kcal · 32g protein · 10 min
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 513 kcal, 32g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 3, Reduced-sugar baked beans 260g, Wholemeal bread 3 slices.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Firm tofu 235g
- Eggs 3
- Green lentils tinned 260g
- Red lentils 120g
- Green lentils 120g cooked
- Eggs 2 hard-boiled
- Tinned chickpeas 130g
Carbs & Grains
- Wholewheat noodles 105g dry
- Wholemeal bread 3 slices
- Wholemeal pitta 1
- Brown rice 125g dry
- Wholemeal roll 1
- Wholemeal pasta 105g dry
Vegetables
- Broccoli 130g
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 10
- Mushrooms 260g
- Onion 1
- Carrot 3
- Sweet potato mash 320g
- Spinach 40g
- Frozen peas 125g
- Celery 2 stalks
- Baby spinach 180g
- Cucumber 70g
- Tinned tomatoes 470g
- Red pepper 1
- Black pepper pinch
- Tomato 1
Dairy & Eggs
- Skyr 260g
- Cottage cheese 260g
- Ricotta 120g
- Halloumi 95g
- Tinned coconut milk light 260ml
Extras & Condiments
- Walnuts 25g
- Banana 1
- Honey 1.25 tsp
- Soy sauce 2.75 tbsp
- Ginger 1.25 tsp
- Garlic 3 cloves
- Reduced-sugar baked beans 260g
- Mixed herbs 1.25 tsp
- Vegetable stock 260ml
- Hummus 100g
- Parmesan 25g
- Olive oil 1.25 tbsp
- Pomegranate seeds 35g
- Lemon dressing 20g
- Mixed beans tinned 470g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Light mayo 25g
- Watercress 40g
- Mustard 1.25 tsp
- Mixed frozen veg 260g
- Curry paste 40g
- Falafel 5 baked
- Mixed leaves 50g
- Reduced-fat feta 80g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 Sainsbury's 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.
Can I print this vegetarian low calorie meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.
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.