Sainsbury's Vegan Low Calorie Plan — 1,500 kcal
Free 7-day Vegan vegan 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
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 430 kcal, 18g protein.
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 440 kcal, 20g protein.
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 430 kcal, 18g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Black beans tinned 200g
- Tinned chickpeas 400g
- Green lentils 100g
- Firm tofu 180g
Carbs & Grains
- Rolled oats 80g
- Brown rice 80g dry
- Wholewheat noodles 80g dry
- Wholemeal roll 1
Vegetables
- Sweetcorn 60g
- Baby spinach 150g
- Onion 1
- Courgette 1
- Red pepper 1
- Broccoli 100g
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Celery 2 stalks
- Spring onion 2
- Spinach 100g
- Tomato 1
- Cucumber 4 slices
Dairy & Eggs
- Oat milk 200ml
- Peanut butter 1 tbsp
- Coconut milk light 200ml
Extras & Condiments
- Banana 1
- Chia seeds 1 tsp
- Salsa 50g
- Coriander fresh
- Lime juice
- Curry paste 30g
- Vegetable stock 500ml
- Cumin 1 tsp
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Soy sauce 2 tbsp
- Mixed beans tinned 400g
- Chilli powder 1 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Paprika 1 tsp
- Falafel 4 baked
- Hummus 40g
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 vegan 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Sainsburys.