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 Whole-Food 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 88g 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
1,800 kcal88g protein241g carbs56g fat41g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person98g protein · 188g carbs per person
Breakfast297 kcal · 26g protein · 10g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 297 kcal, 26g protein, 10g carbs.
Recipe
Ingredients
- 150g firm tofu
- ½ pepper
- ½ tsp turmeric
- ½ tsp cumin
- ¾ tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch521 kcal · 27g protein · 81g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 521 kcal, 27g protein, 81g carbs.
Recipe
Ingredients
- 80g green lentils (dry weight)
- ¾ medium sweet potato
- 2 generous handfuls baby spinach (about 50g)
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner815 kcal · 41g protein · 83g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 815 kcal, 41g protein, 83g carbs.
Recipe
Ingredients
- 150g firm tofu
- 80g chickpeas, drained
- 150g frozen mixed veg
- 150g light coconut milk
- 1 tbsp plus 2 tsp curry paste
- 60g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack168 kcal · 4g protein · 14g carbs · 1 min
Almonds and Dried Cranberries
Made with almonds, dried cranberries. Ready in 1 min — 168 kcal, 4g protein, 14g carbs.
Recipe
Ingredients
- 20g almonds
- 15g dried cranberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine almonds and dried cranberries 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
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 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 Whole-Food 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
1801 kcal - 98g protein, 188g carbs, 75g fat, 33g fibre- Breakfast: Tofu Scramble with Peppers (297 kcal, 26g protein, 10g carbs, 18g fat, 4g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (521 kcal, 27g protein, 81g carbs, 11g fat, 15g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (815 kcal, 41g protein, 83g carbs, 36g fat, 12g fibre per person)
- Snack: Almonds and Dried Cranberries (168 kcal, 4g protein, 14g carbs, 10g fat, 2g fibre per person)
Tuesday
1801 kcal - 89g protein, 264g carbs, 41g fat, 42g fibre- Breakfast: Tofu Scramble with Peppers (335 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Black Bean Burrito Bowl (513 kcal, 21g protein, 97g carbs, 3g fat, 15g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (751 kcal, 36g protein, 140g carbs, 4g fat, 20g fibre per person)
- Snack: Walnuts and Dried Blueberries (202 kcal, 3g protein, 16g carbs, 14g fat, 3g fibre per person)
Wednesday
1801 kcal - 97g protein, 241g carbs, 57g fat, 51g fibre- Breakfast: Tofu Scramble with Peppers (373 kcal, 32g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (654 kcal, 33g protein, 101g carbs, 14g fat, 19g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (564 kcal, 27g protein, 109g carbs, 8g fat, 24g fibre per person)
- Snack: Almonds and Dried Cranberries (210 kcal, 5g protein, 18g carbs, 13g fat, 3g fibre per person)
Thursday
1801 kcal - 90g protein, 252g carbs, 42g fat, 44g fibre- Breakfast: Tofu Scramble with Peppers (342 kcal, 30g protein, 12g carbs, 20g fat, 4g fibre per person)
- Lunch: Black Bean Burrito Bowl (522 kcal, 21g protein, 98g carbs, 3g fat, 16g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (728 kcal, 35g protein, 126g carbs, 4g fat, 21g fibre per person)
- Snack: Walnuts and Dried Blueberries (209 kcal, 4g protein, 16g carbs, 15g fat, 3g fibre per person)
Friday
1799 kcal - 92g protein, 199g carbs, 73g fat, 34g fibre- Breakfast: Tofu Scramble with Peppers (272 kcal, 24g protein, 9g carbs, 16g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (545 kcal, 30g protein, 58g carbs, 22g fat, 7g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (832 kcal, 34g protein, 120g carbs, 26g fat, 21g fibre per person)
- Snack: Almonds and Dried Cranberries (150 kcal, 4g protein, 12g carbs, 9g fat, 2g fibre per person)
Saturday
1799 kcal - 75g protein, 269g carbs, 55g fat, 35g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (502 kcal, 11g protein, 98g carbs, 11g fat, 11g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (377 kcal, 17g protein, 64g carbs, 9g fat, 11g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (708 kcal, 43g protein, 90g carbs, 20g fat, 10g fibre per person)
- Snack: Walnuts and Dried Blueberries (212 kcal, 4g protein, 17g carbs, 15g fat, 3g fibre per person)
Sunday
1801 kcal - 75g protein, 277g carbs, 49g fat, 46g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (482 kcal, 10g protein, 96g carbs, 10g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (637 kcal, 35g protein, 67g carbs, 26g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (505 kcal, 26g protein, 99g carbs, 2g fat, 25g fibre per person)
- Snack: Almonds and Dried Cranberries (177 kcal, 4g protein, 15g carbs, 11g fat, 2g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.5kg
- Green lentils 350g
- Tinned chickpeas 575g
- Black beans 360g
- Red lentils 200g
Carbs & Grains
- Brown rice 550g
- Wholemeal 1 roll
- Wholemeal 1 pitta
- Low-sugar granola 40g
Vegetables
- Mixed peppers 430g
- Sweet potato 600g
- Baby spinach 220g
- mixed veg 400g
- Tinned tomatoes 2 x 400g tins (715g required)
- Onion 4
- Spinach 130g
- Butternut squash 370g
- Courgette 1
- Red pepper 1
- Broccoli 190g
- Spring onion 2
- Mushrooms 170g
- Carrot 2
- Sweet potato mash 210g
Dairy & Eggs
- Tinned coconut milk light 1 x 400ml tin (302ml required)
- Oat milk 1 x 1L carton (177ml required)
Fruit
- Dried blueberries 55g
- Banana 4
- Medjool 4 dates
Herbs & Spices
- Turmeric 2.25 tsp
- Cumin 1.75 tbsp
- Coriander, optional to taste x2
- Garlic 5 cloves
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Paprika 1 tsp
Condiments & Oils
- Olive oil 1.5 tbsp
- Tahini 70g
- Curry paste 45g
- Salsa 90g
- Vegetable stock 2 cubes (makes 1L; 801ml required)
- Hummus 75g
- Teriyaki sauce 40g
Extras
- Lemon juice, optional to taste x4
- Almonds 85g
- Dried cranberries 70g
- Sweetcorn 110g
- Lime juice, optional to taste x2
- Walnuts 70g
- Sesame seeds 2.5 tsp
- Hemp seeds 2 tbsp
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 88g 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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