Sainsbury's 5-a-Day Weekly Vegan Low Calorie Plan — 1,800 kcal

Free printable vegan UK vegan low calorie meal plan for Sainsbury's: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketSainsbury's
Calorie target~1800 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~1800 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 5-a-Day Weekly 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 calories, protein totals and the weekly shopping list.

Supermarket: Sainsbury'sCalories: ~1800 kcal/dayBudget: £40–55Diet: Vegan

7-day meal plan

Monday

1800 kcal - 80g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (379 kcal, 9g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (490 kcal, 29g protein)
  • Dinner: Tofu Pad Thai (588 kcal, 32g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (343 kcal, 10g protein)

Tuesday

1800 kcal - 62g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (393 kcal, 9g protein)
  • Lunch: Baked Falafel and Salad Pitta (570 kcal, 20g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (545 kcal, 23g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (292 kcal, 10g protein)

Wednesday

1800 kcal - 67g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (398 kcal, 9g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (527 kcal, 23g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (579 kcal, 26g protein)
  • Snack: Almonds and Dried Cranberries (296 kcal, 9g protein)

Thursday

1800 kcal - 75g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (396 kcal, 9g protein)
  • Lunch: Edamame and Soba Noodle Salad (536 kcal, 28g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (562 kcal, 28g protein)
  • Snack: Oat Biscuits with Peanut Butter (306 kcal, 10g protein)

Friday

1800 kcal - 70g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (433 kcal, 10g protein)
  • Lunch: Cannellini Bean and Tomato Soup (446 kcal, 22g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (614 kcal, 31g protein)
  • Snack: Walnuts and Dried Blueberries (307 kcal, 7g protein)

Saturday

1800 kcal - 95g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (459 kcal, 16g protein)
  • Lunch: Miso Tofu and Edamame Bowl (522 kcal, 35g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (571 kcal, 32g protein)
  • Snack: Roasted Spiced Chickpeas (248 kcal, 12g protein)

Sunday

1800 kcal - 66g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (493 kcal, 17g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (507 kcal, 19g protein)
  • Dinner: Chickpea and Sweet Potato Stew (560 kcal, 21g protein)
  • Snack: Carrot Sticks with Hummus (240 kcal, 9g protein)

Weekly shopping list

Protein

  • Firm tofu 220g
  • Tinned chickpeas 500g
  • Green lentils 130g dry
  • Red lentils 155g
  • Green lentils tinned 260g
  • Silken tofu 185g

Carbs & Grains

  • Rye bread 2 slices
  • Brown rice 100g dry
  • Rice noodles 100g dry
  • Rice cakes 2
  • Wholemeal pitta 1
  • Soba noodles 100g dry
  • Oat biscuits 5
  • Rolled oats 75g

Vegetables

  • Avocado half
  • Cherry tomatoes 7
  • Spring onion 4
  • Peanuts 25g
  • Avocado 3/4
  • Tomato 1
  • Cucumber 5 slices
  • Baby spinach 190g
  • Tinned tomatoes 250g
  • Onion 1
  • Sweet potato 260g
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Mushrooms 260g
  • Carrot 3
  • Sweet potato mash 320g
  • Broccoli 250g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g

Dairy & Eggs

  • Peanut butter 1.25 tbsp
  • Coconut milk light 250ml
  • Oat milk 250ml

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Roasted mixed veg 185g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice
  • Banana 1
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Curry paste 40g
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Cumin 1.25 tsp
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Vegetable stock 260ml
  • Cannellini beans tinned 280g
  • Basil
  • Mixed beans tinned 550g
  • Chilli powder 1.5 tsp
  • Walnuts 35g
  • Dried blueberries 30g
  • Chia seeds 2.5 tsp
  • Frozen mixed berries 100g
  • Maple syrup 1.25 tsp
  • Miso paste 1.25 tbsp
  • Teriyaki sauce 50g
  • Smoked paprika 1.25 tsp
  • Olive oil 1.25 tsp
  • Paprika 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal80g protein
Breakfast379 kcal · 9g protein · 5 min

Smashed Avocado on Rye Toast with Cherry Tomatoes

Made with rye bread, avocado half, cherry tomatoes. Ready in 5 min — 379 kcal, 9g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Rye bread 2 slices, Avocado half, Cherry tomatoes 7, Lemon juice 1.25 tsp, Chilli flakes pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch490 kcal · 29g protein · 20 min

Baked Tofu and Tahini Buddha Bowl

Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 490 kcal, 29g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Firm tofu 220g, Brown rice 100g dry, Roasted mixed veg 185g, Tahini 25g, Lemon juice, Sesame seeds 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner588 kcal · 32g protein · 20 min

Tofu Pad Thai

Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 588 kcal, 32g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 245g, Rice noodles 100g dry, Beansprouts 120g, Spring onion 4, Tamari 2.5 tbsp, Lime juice, Peanuts 25g.
  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.
Snack343 kcal · 10g protein · 3 min

Banana and Peanut Butter on Rice Cakes

Made with banana, peanut butter, rice cakes. Ready in 3 min — 343 kcal, 10g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Banana 1, Peanut butter 1.25 tbsp, Rice cakes 2.
  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

  • Firm tofu 220g
  • Tinned chickpeas 500g
  • Green lentils 130g dry
  • Red lentils 155g
  • Green lentils tinned 260g
  • Silken tofu 185g

Carbs & Grains

  • Rye bread 2 slices
  • Brown rice 100g dry
  • Rice noodles 100g dry
  • Rice cakes 2
  • Wholemeal pitta 1
  • Soba noodles 100g dry
  • Oat biscuits 5
  • Rolled oats 75g

Vegetables

  • Avocado half
  • Cherry tomatoes 7
  • Spring onion 4
  • Peanuts 25g
  • Avocado 3/4
  • Tomato 1
  • Cucumber 5 slices
  • Baby spinach 190g
  • Tinned tomatoes 250g
  • Onion 1
  • Sweet potato 260g
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Mushrooms 260g
  • Carrot 3
  • Sweet potato mash 320g
  • Broccoli 250g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g

Dairy & Eggs

  • Peanut butter 1.25 tbsp
  • Coconut milk light 250ml
  • Oat milk 250ml

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Roasted mixed veg 185g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice
  • Banana 1
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Curry paste 40g
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Cumin 1.25 tsp
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Vegetable stock 260ml
  • Cannellini beans tinned 280g
  • Basil
  • Mixed beans tinned 550g
  • Chilli powder 1.5 tsp
  • Walnuts 35g
  • Dried blueberries 30g
  • Chia seeds 2.5 tsp
  • Frozen mixed berries 100g
  • Maple syrup 1.25 tsp
  • Miso paste 1.25 tbsp
  • Teriyaki sauce 50g
  • Smoked paprika 1.25 tsp
  • Olive oil 1.25 tsp
  • Paprika 1.25 tsp

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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