Sainsbury's Higher-Protein Weekly Vegetarian Low Calorie Plan — 1,800 kcal

Free printable vegetarian UK vegetarian low calorie meal plan for Sainsbury's: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketSainsbury's
Calorie target~1800 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forVegetarians cutting calories
DietVegetarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forVegetarians cutting calories
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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 Higher-Protein Weekly Vegetarian Low Calorie Plan — 1,800 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.

Supermarket: Sainsbury'sCalories: ~1800 kcal/dayBudget: £40–55Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 89g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (459 kcal, 16g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (447 kcal, 33g protein)
  • Dinner: Tofu Pad Thai (565 kcal, 31g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (329 kcal, 9g protein)

Tuesday

1800 kcal - 90g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (498 kcal, 18g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (485 kcal, 18g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (549 kcal, 23g protein)
  • Snack: Pea Protein Green Smoothie (268 kcal, 31g protein)

Wednesday

1800 kcal - 85g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (498 kcal, 18g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (511 kcal, 23g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (574 kcal, 26g protein)
  • Snack: Rice Cakes with Cottage Cheese (217 kcal, 18g protein)

Thursday

1800 kcal - 88g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (450 kcal, 16g protein)
  • Lunch: Green Lentil and Halloumi Bowl (565 kcal, 35g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (496 kcal, 21g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (289 kcal, 16g protein)

Friday

1800 kcal - 90g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (481 kcal, 17g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (481 kcal, 25g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (567 kcal, 42g protein)
  • Snack: Walnuts and Dried Blueberries (271 kcal, 6g protein)

Saturday

1800 kcal - 105g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (549 kcal, 41g protein)
  • Lunch: Baked Falafel and Salad Pitta (574 kcal, 20g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (485 kcal, 18g protein)
  • Snack: Skyr High-Protein Yogurt (192 kcal, 26g protein)

Sunday

1800 kcal - 118g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (538 kcal, 40g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (450 kcal, 30g protein)
  • Dinner: Chickpea and Sweet Potato Stew (525 kcal, 20g protein)
  • Snack: Mini Protein Overnight Oats (287 kcal, 28g protein)

Weekly shopping list

Protein

  • Firm tofu 235g
  • Eggs 4
  • Red lentils 130g
  • Green lentils 115g cooked
  • Tinned chickpeas 460g
  • Eggs 2 hard-boiled
  • Quorn mince 245g

Carbs & Grains

  • Rolled oats 95g
  • Wholemeal pitta 1
  • Rice noodles 95g dry
  • Rice cakes 2
  • Brown rice 115g dry
  • Wholemeal roll 1
  • Oatcakes 5
  • Wholemeal bread 2 slices
  • Wholemeal pasta 110g dry
  • Wholemeal flour 65g

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 9
  • Spring onion 4
  • Peanuts 25g
  • Spinach 40g
  • Pea protein powder 40g
  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Tinned tomatoes 260g
  • Cucumber 70g
  • Baby spinach 175g
  • Tomato 1
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Sweet potato 310g

Dairy & Eggs

  • Oat milk 350ml
  • Cottage cheese 235g
  • Peanut butter 1.25 tbsp
  • Halloumi 90g
  • Coconut milk light 230ml
  • Low-fat Greek yogurt 130g
  • Butternut squash 500g
  • Skyr 190g
  • Semi-skimmed milk 125ml

Extras & Condiments

  • Walnuts 25g
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.25 tbsp
  • Lime juice
  • Banana 1
  • Hummus 100g
  • Frozen mixed veg 260g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Banana 3/4
  • Vegetable stock 650ml
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Curry paste 35g
  • Reduced-fat cheddar 45g
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Dried blueberries 25g
  • Whey protein powder 30g
  • Frozen berries 75g
  • Falafel 5 baked
  • Mixed leaves 50g
  • Olive oil 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal89g protein
Breakfast459 kcal · 16g protein · 7 min

Porridge with Walnuts and Cinnamon

Made with rolled oats, oat milk, walnuts. Ready in 7 min — 459 kcal, 16g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 95g, Oat milk 350ml, Walnuts 25g, Cinnamon 0.5 tsp, Maple syrup 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch447 kcal · 33g protein · 20 min

Cottage Cheese and Roasted Vegetable Bowl

Made with cottage cheese, courgette, red pepper. Ready in 20 min — 447 kcal, 33g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Cottage cheese 235g, Courgette 1 roasted, Red pepper 1 roasted, Cherry tomatoes 9, Mixed herbs 1.25 tsp, Wholemeal pitta 1.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner565 kcal · 31g protein · 20 min

Tofu Pad Thai

Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 565 kcal, 31g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 235g, Rice noodles 95g dry, Beansprouts 120g, Spring onion 4, Tamari 2.25 tbsp, Lime juice, Peanuts 25g.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack329 kcal · 9g protein · 3 min

Banana and Peanut Butter on Rice Cakes

Made with banana, peanut butter, rice cakes. Ready in 3 min — 329 kcal, 9g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Banana 1, Peanut butter 1.25 tbsp, Rice cakes 2.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Sainsbury's.

Protein

  • Firm tofu 235g
  • Eggs 4
  • Red lentils 130g
  • Green lentils 115g cooked
  • Tinned chickpeas 460g
  • Eggs 2 hard-boiled
  • Quorn mince 245g

Carbs & Grains

  • Rolled oats 95g
  • Wholemeal pitta 1
  • Rice noodles 95g dry
  • Rice cakes 2
  • Brown rice 115g dry
  • Wholemeal roll 1
  • Oatcakes 5
  • Wholemeal bread 2 slices
  • Wholemeal pasta 110g dry
  • Wholemeal flour 65g

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 9
  • Spring onion 4
  • Peanuts 25g
  • Spinach 40g
  • Pea protein powder 40g
  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Tinned tomatoes 260g
  • Cucumber 70g
  • Baby spinach 175g
  • Tomato 1
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Sweet potato 310g

Dairy & Eggs

  • Oat milk 350ml
  • Cottage cheese 235g
  • Peanut butter 1.25 tbsp
  • Halloumi 90g
  • Coconut milk light 230ml
  • Low-fat Greek yogurt 130g
  • Butternut squash 500g
  • Skyr 190g
  • Semi-skimmed milk 125ml

Extras & Condiments

  • Walnuts 25g
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.25 tbsp
  • Lime juice
  • Banana 1
  • Hummus 100g
  • Frozen mixed veg 260g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Banana 3/4
  • Vegetable stock 650ml
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Curry paste 35g
  • Reduced-fat cheddar 45g
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Dried blueberries 25g
  • Whey protein powder 30g
  • Frozen berries 75g
  • Falafel 5 baked
  • Mixed leaves 50g
  • Olive oil 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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?

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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