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 5-a-Day Weekly 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 82g 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
1,802 kcal82g protein278g carbs44g fat50g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person91g protein · 269g carbs per person
Breakfast406 kcal · 11g protein · 69g carbs · 5 min
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 406 kcal, 11g protein, 69g carbs.
Recipe
Ingredients
- 1 banana
- 50g rolled oats
- 225ml oat milk
- 1 tsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put banana, rolled oats, oat milk and peanut butter in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Lunch548 kcal · 24g protein · 101g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 548 kcal, 24g protein, 101g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 90g)
- ½ of a standard tin of tomatoes
- 70g brown rice (dry weight)
- 1¾ 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.
Dinner682 kcal · 41g protein · 87g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 682 kcal, 41g protein, 87g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack163 kcal · 15g protein · 12g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate). Ready in 5 min — 163 kcal, 15g protein, 12g carbs.
Recipe
Ingredients
- 125g frozen edamame beans
- sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Drain frozen edamame beans; rinse the pulses under cold water.
- Combine frozen edamame beans and sea salt, to taste 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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1799 kcal - 91g protein, 269g carbs, 43g fat, 42g fibre- Breakfast: Banana and Oat Smoothie (406 kcal, 11g protein, 69g carbs, 9g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (548 kcal, 24g protein, 101g carbs, 7g fat, 16g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (682 kcal, 41g protein, 87g carbs, 20g fat, 9g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (163 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Tuesday
1800 kcal - 93g protein, 255g carbs, 48g fat, 40g fibre- Breakfast: Banana and Oat Smoothie (406 kcal, 11g protein, 69g carbs, 9g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (549 kcal, 24g protein, 101g carbs, 7g fat, 16g fibre per person)
- Dinner: Tofu Pad Thai (680 kcal, 43g protein, 73g carbs, 25g fat, 7g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (165 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Wednesday
1801 kcal - 87g protein, 294g carbs, 41g fat, 58g fibre- Breakfast: Banana and Oat Smoothie (464 kcal, 13g protein, 78g carbs, 11g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (529 kcal, 27g protein, 83g carbs, 13g fat, 13g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (613 kcal, 29g protein, 119g carbs, 9g fat, 26g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (195 kcal, 18g protein, 14g carbs, 8g fat, 8g fibre per person)
Thursday
1800 kcal - 86g protein, 297g carbs, 33g fat, 62g fibre- Breakfast: Banana and Oat Smoothie (400 kcal, 11g protein, 69g carbs, 9g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (444 kcal, 23g protein, 70g carbs, 11g fat, 11g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (796 kcal, 37g protein, 146g carbs, 6g fat, 34g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (160 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Friday
1798 kcal - 76g protein, 316g carbs, 30g fat, 63g fibre- Breakfast: Banana and Oat Smoothie (446 kcal, 12g protein, 75g carbs, 10g fat, 11g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (624 kcal, 28g protein, 115g carbs, 8g fat, 19g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (620 kcal, 32g protein, 121g carbs, 3g fat, 30g fibre per person)
- Snack: Almond Butter with Celery Sticks (108 kcal, 4g protein, 5g carbs, 9g fat, 3g fibre per person)
Saturday
1799 kcal - 67g protein, 237g carbs, 67g fat, 43g fibre- Breakfast: Porridge with Walnuts and Cinnamon (423 kcal, 12g protein, 54g carbs, 16g fat, 9g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (484 kcal, 18g protein, 62g carbs, 20g fat, 11g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (817 kcal, 34g protein, 118g carbs, 25g fat, 21g fibre per person)
- Snack: Almond Butter with Celery Sticks (75 kcal, 3g protein, 3g carbs, 6g fat, 2g fibre per person)
Sunday
1815 kcal - 77g protein, 279g carbs, 43g fat, 45g fibre- Breakfast: Porridge with Walnuts and Cinnamon (526 kcal, 15g protein, 66g carbs, 20g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (444 kcal, 23g protein, 70g carbs, 11g fat, 11g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (748 kcal, 36g protein, 139g carbs, 4g fat, 20g fibre per person)
- Snack: Almond Butter with Celery Sticks (97 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 1.1kg
- Firm tofu 370g
- Green lentils 210g
- Falafel 3
- Red lentils 110g
Carbs & Grains
- Rolled oats 370g
- Brown rice 525g
- Rice noodles 75g
- Soba noodles 230g
- Wholemeal 1 pitta
Vegetables
- Baby spinach 390g
- Tinned tomatoes 5 x 400g tins (1665g required)
- Broccoli 180g
- Spring onion 5
- edamame beans 850g
- Cucumber 2 (464g required)
- Red pepper 4
- Sweet potato 270g
- Spinach 110g
- Onion 4
- Mushrooms 210g
- Carrot 2
- Sweet potato mash 260g
- Celery 11 sticks
- Mixed leaves 30g
- Tomato 1
Dairy & Eggs
- Oat milk 2 x 1L cartons (1674ml required)
- Coconut milk light 1 x 400ml tin (142ml required)
Fruit
- Banana 5
Herbs & Spices
- Curry powder 2 tbsp
- Ginger 1.25 tbsp
- Cumin 2 tsp
- Paprika 1.25 tsp
- Chilli powder 1 tsp
- Cinnamon 1 tsp
- Garlic 3 cloves
- Garam masala 1.75 tsp
Condiments & Oils
- Peanut butter 30g
- Teriyaki sauce 40g
- Tamari 2 tbsp
- Soy sauce 3 tbsp
- Sesame oil 1 tbsp
- Vegetable stock 1 cube (makes 500ml; 205ml required)
- Almond butter 2.75 tbsp
- Hummus 30g
- Curry paste 21g
Tins & Jars
- Mixed beans 360g
Extras
- Sesame seeds 1 tsp
- Sea salt, optional to taste x4
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 18g
- Walnuts 35g
- Maple syrup 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 82g 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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