What this plan is for
A Sainsbury's weight loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's Vegan Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 70g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalWeight Loss
Weekly cost£40–55 estimate
Daily average across the 7 days
1,801 kcal70g protein257g carbs55g fat53g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1802 kcal per person63g protein · 252g carbs per person
Breakfast561 kcal · 10g protein · 22g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 561 kcal, 10g protein, 22g carbs.
Recipe
Ingredients
- 30g chia seeds
- 200ml coconut milk
- 100g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut milk 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 mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch551 kcal · 22g protein · 104g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 551 kcal, 22g protein, 104g carbs.
Recipe
Ingredients
- ¾ of a standard tin of black beans, drained
- 80g brown rice (dry weight)
- 60g sweetcorn
- 50g salsa
- coriander fresh, to taste
- lime juice, to taste
Check the label for: Celery. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain black beans; rinse the pulses under cold water.
- Arrange black beans, brown rice (dry weight), sweetcorn, coriander fresh and lime juice, to taste in a bowl and finish with salsa.
Dinner546 kcal · 26g protein · 106g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 546 kcal, 26g protein, 106g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 medium sweet potato
- 1 standard tin of tomatoes
- 3 generous handfuls spinach (about 100g)
- 1 tsp cumin
- 1 tsp paprika
Method
- Peel and chop medium sweet potato and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potato and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack144 kcal · 5g protein · 20g carbs · 5 min
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 144 kcal, 5g protein, 20g carbs.
Recipe
Ingredients
- 2 carrot
- 3 tbsp plus 2 tsp hummus
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion carrot as needed.
- Put carrot in a bowl or lidded container, adding hummus just before eating.
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 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 16 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
- Material
- Glass or premium leak-resistant sets
- 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Chia Seed Pudding with Mango for quick breakfasts.
- Cook and portion five lunches of Black Bean Burrito Bowl.
- Batch cook Chickpea and Sweet Potato Stew and Red Lentil Dahl with Brown Rice as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Carrot Sticks with Hummus.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Sainsbury's Vegan Weight Loss 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 - 63g protein, 252g carbs, 63g fat, 59g fibre- Breakfast: Chia Seed Pudding with Mango (561 kcal, 10g protein, 22g carbs, 46g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (551 kcal, 22g protein, 104g carbs, 3g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (546 kcal, 26g protein, 106g carbs, 8g fat, 23g fibre per person)
- Snack: Carrot Sticks with Hummus (144 kcal, 5g protein, 20g carbs, 6g fat, 7g fibre per person)
Tuesday
1803 kcal - 67g protein, 259g carbs, 52g fat, 50g fibre- Breakfast: Chia Seed Pudding with Mango (491 kcal, 8g protein, 20g carbs, 40g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (485 kcal, 20g protein, 91g carbs, 3g fat, 15g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (701 kcal, 34g protein, 130g carbs, 4g fat, 18g fibre per person)
- Snack: Carrot Sticks with Hummus (126 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Wednesday
1802 kcal - 63g protein, 252g carbs, 63g fat, 59g fibre- Breakfast: Chia Seed Pudding with Mango (561 kcal, 10g protein, 22g carbs, 46g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (551 kcal, 22g protein, 104g carbs, 3g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (546 kcal, 26g protein, 106g carbs, 8g fat, 23g fibre per person)
- Snack: Carrot Sticks with Hummus (144 kcal, 5g protein, 20g carbs, 6g fat, 7g fibre per person)
Thursday
1803 kcal - 67g protein, 259g carbs, 52g fat, 50g fibre- Breakfast: Chia Seed Pudding with Mango (491 kcal, 8g protein, 20g carbs, 40g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (485 kcal, 20g protein, 91g carbs, 3g fat, 15g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (701 kcal, 34g protein, 130g carbs, 4g fat, 18g fibre per person)
- Snack: Carrot Sticks with Hummus (126 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Friday
1802 kcal - 63g protein, 252g carbs, 63g fat, 59g fibre- Breakfast: Chia Seed Pudding with Mango (561 kcal, 10g protein, 22g carbs, 46g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (551 kcal, 22g protein, 104g carbs, 3g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (546 kcal, 26g protein, 106g carbs, 8g fat, 23g fibre per person)
- Snack: Carrot Sticks with Hummus (144 kcal, 5g protein, 20g carbs, 6g fat, 7g fibre per person)
Saturday
1796 kcal - 86g protein, 248g carbs, 51g fat, 37g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (445 kcal, 10g protein, 53g carbs, 20g fat, 7g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (489 kcal, 30g protein, 82g carbs, 3g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (699 kcal, 42g protein, 89g carbs, 20g fat, 9g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 24g carbs, 8g fat, 4g fibre per person)
Sunday
1799 kcal - 78g protein, 276g carbs, 39g fat, 55g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (419 kcal, 10g protein, 50g carbs, 19g fat, 6g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (436 kcal, 27g protein, 72g carbs, 3g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (761 kcal, 36g protein, 139g carbs, 6g fat, 32g fibre per person)
- Snack: Almonds and Dried Cranberries (183 kcal, 5g protein, 15g carbs, 11g fat, 2g fibre per person)
Weekly shopping list
Protein
- Black beans 925g
- Tinned chickpeas 575g
- Red lentils 210g
- Green lentils 180g
- Firm tofu 190g
Carbs & Grains
- Brown rice 650g
- Quinoa 110g
Vegetables
- Sweet potato 725g
- Tinned tomatoes 5 x 400g tins (1826g required)
- Spinach 290g
- Carrot 10
- Onion 4
- Courgette 2
- Red pepper 3
- Broccoli 190g
- Spring onion 2
Dairy & Eggs
- Coconut milk 3 x 400ml tins (909ml required)
- Coconut milk light 1 x 400ml tin (359ml required)
Fruit
- Mango chunks 600g
- Apple 1
Herbs & Spices
- Coriander, optional to taste x5
- Cumin 2 tbsp
- Paprika 1 tbsp
- Garlic 5 cloves
- Ginger 1.75 tsp
- Garam masala 1.25 tbsp
- Cinnamon 1 tsp
- Chilli powder 1 tsp
Condiments & Oils
- Salsa 230g
- Hummus 280g
- Vegetable stock 2 cubes (makes 1L; 895ml required)
- Teriyaki sauce 40g
- Peanut butter 15g
Tins & Jars
- Mixed beans 350g
Extras
- Chia seeds 140g
- Vanilla extract, optional to taste x5
- Sweetcorn 280g
- Lime juice, optional to taste x5
- Maple syrup 1.75 tsp
- Sesame seeds 1 tsp
- Almonds 22g
- Dried cranberries 17g
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
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low 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
Frequently Asked Questions
How much does this weight loss 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 70g 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 weight loss plan?
Plenty of weight loss plans share the same 1,800 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
Can I print this weight loss 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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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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