Sainsbury's Plant-Forward Weekly Vegan Low Calorie Plan — 1,500 kcal

Free printable vegan UK vegan low calorie meal plan for Sainsbury's: 7 days at ~1,500 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketSainsbury's
Calorie target~1500 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forVegans in a calorie deficit
DietVegan

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forVegans in a calorie deficit
Calories~1500 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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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 Plant-Forward Weekly 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 calories, protein totals and the weekly shopping list.

Supermarket: Sainsbury'sCalories: ~1500 kcal/dayBudget: £40–55Diet: Vegan

7-day meal plan

Monday

1500 kcal - 62g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (432 kcal, 14g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (540 kcal, 22g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (528 kcal, 26g protein)

Tuesday

1500 kcal - 69g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (443 kcal, 15g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (492 kcal, 22g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (565 kcal, 32g protein)

Wednesday

1500 kcal - 66g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (458 kcal, 15g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (508 kcal, 31g protein)
  • Dinner: Chickpea and Sweet Potato Stew (534 kcal, 20g protein)

Thursday

1500 kcal - 66g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (425 kcal, 14g protein)
  • Lunch: Baked Falafel and Salad Pitta (532 kcal, 19g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (543 kcal, 33g protein)

Friday

1500 kcal - 57g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (469 kcal, 16g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (535 kcal, 23g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (496 kcal, 18g protein)

Saturday

1500 kcal - 69g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (454 kcal, 13g protein)
  • Lunch: Edamame and Soba Noodle Salad (488 kcal, 26g protein)
  • Dinner: Tofu Pad Thai (558 kcal, 30g protein)

Sunday

1500 kcal - 59g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (513 kcal, 14g protein)
  • Lunch: Cannellini Bean and Tomato Soup (421 kcal, 21g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (566 kcal, 24g protein)

Weekly shopping list

Protein

  • Tinned chickpeas 240g
  • Red lentils 125g
  • Firm tofu 245g
  • Green lentils 130g dry

Carbs & Grains

  • Brown rice 95g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Low-sugar granola 25g
  • Soba noodles 95g dry
  • Rice noodles 95g dry

Vegetables

  • Baby spinach 120g
  • Tinned tomatoes 240g
  • Onion 1
  • Red pepper 1
  • Carrot 1
  • Celery 2 stalks
  • Broccoli 245g
  • Spring onion 2
  • Sweet potato 320g
  • Spinach 125g
  • Tomato 1
  • Cucumber 5 slices
  • Edamame beans 115g
  • Cucumber half
  • Peanuts 25g

Dairy & Eggs

  • Coconut milk light 240ml
  • Tinned coconut milk light 235ml
  • Butternut squash 525g
  • Oat milk 115ml

Extras & Condiments

  • Quinoa 70g
  • Mango chunks 95g
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Curry powder 2.5 tsp
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Vegetable stock 625ml
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Paprika 1.25 tsp
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Mixed frozen veg 235g
  • Curry paste 35g
  • Garlic 3 cloves
  • Banana 2
  • Medjool dates 2
  • Hemp seeds 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Cannellini beans tinned 260g
  • Basil

Your 7-Day Meal Plan

Monday

1500 kcal62g protein
Breakfast432 kcal · 14g protein · 15 min

Quinoa and Coconut Milk Porridge with Mango

Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 432 kcal, 14g protein.

Recipe
  1. Prepare the ingredients: Quinoa 70g, Coconut milk light 240ml, Mango chunks 95g, Cinnamon 0.5 tsp, Maple syrup 1.25 tsp.
  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.
Lunch540 kcal · 22g protein · 20 min

Chickpea and Spinach Curry with Rice

Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 540 kcal, 22g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Tinned chickpeas 240g, Baby spinach 120g, Tinned tomatoes 240g, Brown rice 95g dry, Curry powder 2.5 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner528 kcal · 26g protein · 25 min

Three-Bean Vegetable Chilli with Brown Rice

Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 528 kcal, 26g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Mixed beans tinned 480g, Tinned tomatoes 480g, Onion 1, Red pepper 1, Chilli powder 1.25 tsp, Cumin 1.25 tsp, Brown rice 95g dry.
  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

  • Tinned chickpeas 240g
  • Red lentils 125g
  • Firm tofu 245g
  • Green lentils 130g dry

Carbs & Grains

  • Brown rice 95g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Low-sugar granola 25g
  • Soba noodles 95g dry
  • Rice noodles 95g dry

Vegetables

  • Baby spinach 120g
  • Tinned tomatoes 240g
  • Onion 1
  • Red pepper 1
  • Carrot 1
  • Celery 2 stalks
  • Broccoli 245g
  • Spring onion 2
  • Sweet potato 320g
  • Spinach 125g
  • Tomato 1
  • Cucumber 5 slices
  • Edamame beans 115g
  • Cucumber half
  • Peanuts 25g

Dairy & Eggs

  • Coconut milk light 240ml
  • Tinned coconut milk light 235ml
  • Butternut squash 525g
  • Oat milk 115ml

Extras & Condiments

  • Quinoa 70g
  • Mango chunks 95g
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Curry powder 2.5 tsp
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Vegetable stock 625ml
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Paprika 1.25 tsp
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Mixed frozen veg 235g
  • Curry paste 35g
  • Garlic 3 cloves
  • Banana 2
  • Medjool dates 2
  • Hemp seeds 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Cannellini beans tinned 260g
  • Basil

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 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. 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.

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 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 vegan eaters?

Yes. Every meal in this plan is vegan, using ingredients readily available from Sainsbury's.

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