What this plan is for
A Sainsbury's vegan low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's Batch Cook Vegan Low Calorie Plan — 1,500 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,500 kcal/day and averages 66g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalVegan Low Calorie
Weekly cost£40–55 estimate
Daily average across the 7 days
1,500 kcal66g protein255g carbs21g fat43g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person65g protein · 265g carbs per person
Breakfast337 kcal · 10g protein · 50g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 337 kcal, 10g protein, 50g carbs.
Recipe
Ingredients
- 50g rolled oats
- 1½ tsp chia seeds
- 150ml oat milk
- 60g frozen mixed berries
- ¾ tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch488 kcal · 22g protein · 90g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 488 kcal, 22g protein, 90g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 80g)
- 150g tomatoes
- 60g brown rice (dry weight)
- 1½ tsp curry powder
Method
- Peel and chop tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften tomatoes for 5-7 minutes.
- Stir in curry powder, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Dinner674 kcal · 33g protein · 125g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 674 kcal, 33g protein, 125g carbs.
Recipe
Ingredients
- 100g red lentils
- 150g tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp ginger
- 1½ tsp garam masala
- 60g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, stir in garam masala, and heat through before serving.
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.
0 of 31 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
- Material
- Glass or premium leak-resistant sets
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Chia and Oat Overnight Pot with Berries for quick breakfasts.
- Cook and portion five lunches of Chickpea and Spinach Curry with Rice.
- Batch cook Red Lentil Dahl with Brown Rice and Butternut Squash and Lentil Soup with Bread as the main dinner bases, then alternate them Monday to Friday.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Sainsbury's Batch Cook Vegan Low Calorie Plan — 1,500 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
1499 kcal - 65g protein, 265g carbs, 17g fat, 43g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (337 kcal, 10g protein, 50g carbs, 8g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (488 kcal, 22g protein, 90g carbs, 6g fat, 15g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (674 kcal, 33g protein, 125g carbs, 3g fat, 18g fibre per person)
Tuesday
1500 kcal - 64g protein, 256g carbs, 19g fat, 44g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (352 kcal, 10g protein, 52g carbs, 9g fat, 11g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (511 kcal, 23g protein, 94g carbs, 7g fat, 15g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (637 kcal, 31g protein, 110g carbs, 3g fat, 18g fibre per person)
Wednesday
1499 kcal - 65g protein, 265g carbs, 17g fat, 43g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (337 kcal, 10g protein, 50g carbs, 8g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (488 kcal, 22g protein, 90g carbs, 6g fat, 15g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (674 kcal, 33g protein, 125g carbs, 3g fat, 18g fibre per person)
Thursday
1500 kcal - 64g protein, 256g carbs, 19g fat, 44g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (352 kcal, 10g protein, 52g carbs, 9g fat, 11g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (511 kcal, 23g protein, 94g carbs, 7g fat, 15g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (637 kcal, 31g protein, 110g carbs, 3g fat, 18g fibre per person)
Friday
1499 kcal - 65g protein, 265g carbs, 17g fat, 43g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (337 kcal, 10g protein, 50g carbs, 8g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (488 kcal, 22g protein, 90g carbs, 6g fat, 15g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (674 kcal, 33g protein, 125g carbs, 3g fat, 18g fibre per person)
Saturday
1499 kcal - 75g protein, 222g carbs, 33g fat, 34g fibre- Breakfast: Peanut Butter Overnight Oats (464 kcal, 14g protein, 69g carbs, 14g fat, 12g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (463 kcal, 26g protein, 80g carbs, 3g fat, 14g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (572 kcal, 35g protein, 73g carbs, 16g fat, 8g fibre per person)
Sunday
1501 kcal - 67g protein, 255g carbs, 25g fat, 48g fibre- Breakfast: Peanut Butter Overnight Oats (514 kcal, 16g protein, 75g carbs, 15g fat, 13g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (502 kcal, 28g protein, 86g carbs, 3g fat, 15g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (485 kcal, 23g protein, 94g carbs, 7g fat, 20g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 1kg
- Red lentils 625g
- Firm tofu 160g
Carbs & Grains
- Rolled oats 380g
- Brown rice 600g
- Wholemeal 3 rolls
Vegetables
- Baby spinach 420g
- Tinned tomatoes 5 x 400g tins (1640g required)
- Onion 6
- Butternut squash 675g
- Carrot 2
- Celery 4 stalks
- Broccoli 160g
- Spring onion 2
- Sweet potato 220g
- Spinach 85g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1139ml required)
Fruit
- mixed berries 330g
- Banana 2
Herbs & Spices
- Curry powder 2.75 tbsp
- Garlic 11 cloves
- Ginger 2.5 tsp
- Garam masala 1.75 tbsp
- Cumin 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Vegetable stock 4 cubes (makes 2L; 1975ml required)
- Peanut butter 30g
- Teriyaki sauce 30g
Extras
- Chia seeds 50g
- Maple syrup 1.5 tbsp
- Sesame seeds 0.75 tsp
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)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
Frequently Asked Questions
How much does this vegan 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 66g 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 vegan low calorie plan?
Plenty of vegan low calorie plans share the same 1,500 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
Can I print this vegan 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 1,500 kcal/day, the Sainsbury's shopping list, and your chosen household portion sizes.
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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Sainsbury's.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.