What this plan is for
A Sainsbury's vegetarian low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's Higher-Protein Weekly Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 84g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalVegetarian Low Calorie
Weekly cost£40–55 estimate
Daily average across the 7 days
1,805 kcal84g protein243g carbs54g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person85g protein · 236g carbs per person
Breakfast536 kcal · 16g protein · 81g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 536 kcal, 16g protein, 81g carbs.
Recipe
Ingredients
- 70g rolled oats
- 250ml oat milk
- 1 banana
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with banana and peanut butter.
Lunch544 kcal · 20g protein · 67g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 544 kcal, 20g protein, 67g carbs.
Recipe
Ingredients
- 3 falafel, baked
- 1 wholemeal pitta
- 2 tbsp hummus
- 1 generous handful mixed leaves (about 30g)
- 1 tomato
- 3 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Warm the baked falafel through in a non-stick pan or oven until piping hot.
- Layer baked falafel, hummus, mixed leaves, tomato and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner604 kcal · 37g protein · 77g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 604 kcal, 37g protein, 77g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g brown rice (dry weight)
- ½ small head of broccoli (about 150g)
- 2 tbsp teriyaki sauce
- ¾ tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack115 kcal · 12g protein · 11g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 115 kcal, 12g protein, 11g carbs.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- 60g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries.
- Eat straight away, or cover and chill for later the same day.
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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 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 1,800 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1799 kcal - 85g protein, 236g carbs, 58g fat, 34g fibre- Breakfast: Banana and Peanut Butter Porridge (536 kcal, 16g protein, 81g carbs, 15g fat, 12g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (544 kcal, 20g protein, 67g carbs, 23g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (604 kcal, 37g protein, 77g carbs, 17g fat, 8g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (115 kcal, 12g protein, 11g carbs, 3g fat, 2g fibre per person)
Tuesday
1820 kcal - 79g protein, 228g carbs, 65g fat, 42g fibre- Breakfast: Banana and Peanut Butter Porridge (610 kcal, 18g protein, 94g carbs, 17g fat, 14g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (312 kcal, 17g protein, 59g carbs, 2g fat, 18g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (567 kcal, 37g protein, 38g carbs, 29g fat, 7g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (331 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Wednesday
1819 kcal - 71g protein, 291g carbs, 44g fat, 38g fibre- Breakfast: Banana and Peanut Butter Porridge (610 kcal, 18g protein, 94g carbs, 17g fat, 14g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (444 kcal, 23g protein, 70g carbs, 11g fat, 11g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (602 kcal, 26g protein, 103g carbs, 8g fat, 9g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 24g carbs, 8g fat, 4g fibre per person)
Thursday
1799 kcal - 79g protein, 236g carbs, 59g fat, 36g fibre- Breakfast: Banana and Peanut Butter Porridge (511 kcal, 15g protein, 78g carbs, 14g fat, 12g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (402 kcal, 20g protein, 15g carbs, 29g fat, 4g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (634 kcal, 31g protein, 118g carbs, 3g fat, 17g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (252 kcal, 13g protein, 25g carbs, 13g fat, 3g fibre per person)
Friday
1799 kcal - 69g protein, 292g carbs, 30g fat, 46g fibre- Breakfast: Banana and Peanut Butter Porridge (542 kcal, 16g protein, 82g carbs, 15g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (470 kcal, 19g protein, 89g carbs, 2g fat, 14g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (619 kcal, 30g protein, 107g carbs, 3g fat, 18g fibre per person)
- Snack: Almonds and Dried Cranberries (168 kcal, 4g protein, 14g carbs, 10g fat, 2g fibre per person)
Saturday
1799 kcal - 98g protein, 178g carbs, 75g fat, 33g fibre- Breakfast: Kefir with Berries and Chia Seeds (196 kcal, 9g protein, 24g carbs, 7g fat, 7g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (574 kcal, 39g protein, 55g carbs, 19g fat, 11g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (932 kcal, 47g protein, 95g carbs, 41g fat, 13g fibre per person)
- Snack: Almond Butter with Celery Sticks (97 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
Sunday
1797 kcal - 108g protein, 240g carbs, 47g fat, 45g fibre- Breakfast: Kefir with Berries and Chia Seeds (242 kcal, 11g protein, 29g carbs, 9g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (379 kcal, 21g protein, 71g carbs, 2g fat, 22g fibre per person)
- Dinner: Tofu Pad Thai (836 kcal, 53g protein, 90g carbs, 31g fat, 9g fibre per person)
- Snack: Mini Protein Overnight Oats (340 kcal, 23g protein, 50g carbs, 5g fat, 6g fibre per person)
Weekly shopping list
Protein
- Falafel 4
- Firm tofu 575g
- Eggs 3
- Red lentils 180g
- Black beans 170g
- Green lentils 90g
- Tinned chickpeas 90g
Carbs & Grains
- Rolled oats 420g
- Wholemeal 1 pitta
- Wholemeal 2 rolls
- Brown rice 360g
- Oat 4 biscuits
- Soba noodles 70g
- Rice noodles 90g
Vegetables
- Mixed leaves 80g
- Tomato 1
- Cucumber 1 (220g required)
- Broccoli 160g
- Spring onion 5
- Tinned tomatoes 3 x 400g tins (947g required)
- Onion 5
- Spinach 55g
- Cherry tomatoes 1 x 300g pack (119g required)
- Edamame beans 90g
- Red pepper 2
- Mushrooms 180g
- peas 90g
- Courgette 1
- Butternut squash 330g
- mixed veg 180g
- Celery 4 sticks
Dairy & Eggs
- Oat milk 2 x 1L cartons (1236ml required)
- Low-fat Greek yogurt 120g
- Reduced-fat feta 55g
- Parmesan 18g
- Halloumi 150g
- Plain kefir 410ml
- Tinned coconut milk light 1 x 400ml tin (179ml required)
- Skyr 120g
- Semi-skimmed milk 1 x 1L carton (111ml required)
Fruit
- Banana 5
- mixed berries 270g
- Apple 1
- Pomegranate seeds 30g
Herbs & Spices
- Garlic 12 cloves
- Basil, optional to taste x2
- Mixed herbs 1 tsp
- Ginger 1.75 tsp
- Garam masala 1.5 tsp
- Coriander, optional to taste
Condiments & Oils
- Peanut butter 100g
- Hummus 35g
- Teriyaki sauce 35g
- Vegetable stock 3 cubes (makes 1500ml; 1491ml required)
- Olive oil 1.25 tbsp
- Soy sauce 2.75 tsp
- Sesame oil 1 tsp
- Salsa 40g
- Honey 2 tsp
- Lemon dressing 13g
- Curry paste 30g
- Almond butter 2.75 tsp
- Tamari 2.25 tbsp
Tins & Jars
- Cannellini beans 400g
Extras
- Sesame seeds 1 tsp
- Balsamic glaze 0.75 tsp
- Reduced-fat cheddar 30g
- Oatcakes 3
- Sweetcorn 50g
- Lime juice, optional to taste x2
- Almonds 20g
- Dried cranberries 16g
- Chia seeds 30g
- Beansprouts 120g
- Peanuts 22g
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
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- 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 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. Nectar Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 84g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic vegetarian low calorie plan?
Plenty of vegetarian low calorie plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 all 7 days at 1,800 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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