What this plan is for
A Sainsbury's vegan 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 Vegan Low Calorie Plan — 1,800 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,800 kcal/day and averages 83g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalVegan Low Calorie
Weekly cost£40–55 estimate
Daily average across the 7 days
1,809 kcal83g protein267g carbs46g fat47g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1802 kcal per person86g protein · 250g carbs per person
Breakfast519 kcal · 16g protein · 76g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 519 kcal, 16g protein, 76g carbs.
Recipe
Ingredients
- 70g rolled oats
- 175ml oat milk
- ¾ tbsp peanut butter
- 1 banana
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, oat milk and chia seeds 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 peanut butter and banana. Loosen with a splash of oat milk if needed.
Lunch514 kcal · 37g protein · 63g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 514 kcal, 37g protein, 63g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g wholewheat noodles (dry weight)
- ¼ small head of broccoli (about 90g)
- 1¾ tbsp soy sauce
- ¾ tsp ginger
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the tofu for 3-4 minutes, until browned and cooked through.
- Add small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the noodles.
Dinner515 kcal · 27g protein · 101g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 515 kcal, 27g protein, 101g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 175g mushrooms
- ¾ onion
- 2 carrot
- 225g sweet potato mash
- 175ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack254 kcal · 6g protein · 10g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 254 kcal, 6g protein, 10g carbs.
Recipe
Ingredients
- 30g dark chocolate 70%
- 15g almonds
Allergens in this meal: Tree nuts. Check the label for: Milk, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine dark chocolate 70% and almonds in a bowl or lidded container.
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 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 Vegan 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
1802 kcal - 86g protein, 250g carbs, 52g fat, 49g fibre- Breakfast: Peanut Butter Overnight Oats (519 kcal, 16g protein, 76g carbs, 15g fat, 13g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (514 kcal, 37g protein, 63g carbs, 15g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (515 kcal, 27g protein, 101g carbs, 2g fat, 25g fibre per person)
- Snack: Dark Chocolate and Almonds (254 kcal, 6g protein, 10g carbs, 20g fat, 4g fibre per person)
Tuesday
1801 kcal - 78g protein, 289g carbs, 40g fat, 58g fibre- Breakfast: Peanut Butter Overnight Oats (582 kcal, 18g protein, 87g carbs, 17g fat, 15g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (493 kcal, 30g protein, 82g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (531 kcal, 25g protein, 103g carbs, 8g fat, 22g fibre per person)
- Snack: Almonds and Dried Cranberries (195 kcal, 5g protein, 17g carbs, 12g fat, 3g fibre per person)
Wednesday
1799 kcal - 85g protein, 269g carbs, 44g fat, 51g fibre- Breakfast: Peanut Butter Overnight Oats (479 kcal, 15g protein, 70g carbs, 14g fat, 12g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (464 kcal, 34g protein, 56g carbs, 14g fat, 6g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (693 kcal, 33g protein, 126g carbs, 5g fat, 29g fibre per person)
- Snack: Apple with Walnuts (163 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
Thursday
1801 kcal - 87g protein, 263g carbs, 44g fat, 47g fibre- Breakfast: Peanut Butter Overnight Oats (437 kcal, 13g protein, 65g carbs, 13g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (370 kcal, 23g protein, 62g carbs, 2g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (803 kcal, 33g protein, 116g carbs, 25g fat, 20g fibre per person)
- Snack: Pea Protein Green Smoothie (191 kcal, 18g protein, 20g carbs, 4g fat, 3g fibre per person)
Friday
1864 kcal - 72g protein, 307g carbs, 41g fat, 50g fibre- Breakfast: Peanut Butter Overnight Oats (556 kcal, 17g protein, 84g carbs, 16g fat, 14g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (368 kcal, 16g protein, 63g carbs, 9g fat, 11g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (744 kcal, 36g protein, 138g carbs, 4g fat, 20g fibre per person)
- Snack: Apple with Walnuts (196 kcal, 3g protein, 22g carbs, 12g fat, 5g fibre per person)
Saturday
1800 kcal - 93g protein, 256g carbs, 40g fat, 38g fibre- Breakfast: Banana and Oat Smoothie (346 kcal, 9g protein, 58g carbs, 8g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (605 kcal, 33g protein, 64g carbs, 24g fat, 8g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (609 kcal, 30g protein, 105g carbs, 3g fat, 18g fibre per person)
- Snack: Pea Protein Green Smoothie (240 kcal, 21g protein, 29g carbs, 5g fat, 4g fibre per person)
Sunday
1796 kcal - 78g protein, 237g carbs, 61g fat, 35g fibre- Breakfast: Banana and Oat Smoothie (421 kcal, 11g protein, 71g carbs, 9g fat, 10g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (379 kcal, 17g protein, 64g carbs, 9g fat, 11g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (719 kcal, 44g protein, 91g carbs, 21g fat, 10g fibre per person)
- Snack: Dark Chocolate and Almonds (277 kcal, 6g protein, 11g carbs, 22g fat, 4g fibre per person)
Weekly shopping list
Protein
- Firm tofu 650g
- Green lentils 340g
- Tinned chickpeas 470g
- Pea protein powder 45g
- Red lentils 190g
Carbs & Grains
- Rolled oats 420g
- Wholewheat noodles 140g
- Brown rice 340g
- Wholemeal 2 pittas
- Wholemeal 1 roll
Vegetables
- Broccoli 360g
- Mushrooms 180g
- Onion 6
- Carrot 2
- Sweet potato mash 220g
- Courgette 4
- Red pepper 5
- Sweet potato 240g
- Tinned tomatoes 3 x 400g tins (997g required)
- Spinach 200g
- Baby spinach 110g
- mixed veg 120g
- Butternut squash 320g
- Spring onion 2
Dairy & Eggs
- Oat milk 2 x 1L cartons (1637ml required)
- Coconut milk light 1 x 400ml tin (140ml required)
Fruit
- Banana 7
- Apple 2
Herbs & Spices
- Ginger 2.75 tsp
- Garlic 8 cloves
- Cumin 1.25 tbsp
- Paprika 1 tsp
- Chilli powder 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Peanut butter 80g
- Soy sauce 3.25 tbsp
- Vegetable stock 4 cubes (makes 2L; 1539ml required)
- Curry paste 21g
- Hummus 150g
- Tahini 16g
- Teriyaki sauce 40g
Tins & Jars
- Mixed beans 320g
Extras
- Chia seeds 21g
- Dark chocolate 70% 55g
- Almonds 60g
- Dried cranberries 19g
- Walnuts 35g
- Lemon juice, optional to taste
- Sesame seeds 1.75 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
- 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
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
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 83g 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 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 1,800 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Sainsbury's.
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