Sainsbury's Whole-Food Vegetarian Low Calorie Plan — 1,800 kcal
Free 7-day Vegetarian vegetarian low calorie meal plan for Sainsburys. Targets ~1800 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
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 450 kcal, 16g protein.
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 380 kcal, 28g protein.
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 430 kcal, 18g protein.
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 280 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Tinned chickpeas 400g
- Quorn mince 200g
- Green lentils 100g cooked
- Eggs 2 hard-boiled
- Firm tofu 200g
- Beef tomato 1
Carbs & Grains
- Rolled oats 90g
- Wholemeal pitta 1
- Brown rice 80g dry
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 8
- Baby spinach 150g
- Onion 1
- Spinach 30g
- Carrot 1
- Celery 2 stalks
- Cucumber 60g
- Sweet potato 250g
- Broccoli 200g
- Spring onion 2
- Tomato 1
- Mushrooms 200g
Dairy & Eggs
- Oat milk 300ml
- Peanut butter 1 tbsp
- Cottage cheese 200g
- Coconut milk light 200ml
- Butternut squash 400g
- Halloumi 80g
- Almond butter 1 tbsp
- Semi-skimmed milk 200ml
Extras & Condiments
- Banana 1
- Mixed herbs 1 tsp
- Curry paste 30g
- Raisins 20g
- Hummus 80g
- Garlic 3 cloves
- Dark chocolate 70% 30g
- Almonds 20g
- Vegetable stock 500ml
- Pomegranate seeds 30g
- Lemon dressing 15g
- Cumin 1 tsp
- Paprika 1 tsp
- Apple 1
- Walnuts 20g
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Honey 1 tsp
- Falafel 4 baked
- Reduced-sugar baked beans 200g
- Whey protein powder 30g
- Olive oil 1 tsp
- Basil leaves
- Balsamic glaze 1 tsp
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.