Sainsbury's Vegan Batch-Friendly Weekly Weight Loss Plan — 1,800 kcal

Free printable vegan UK weight loss 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 difficultyBatch cook (prep on Sunday)
Best forAnyone aiming for a sustainable calorie deficit
DietVegan

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
Not right for you? Take the quiz →

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 Vegan Batch-Friendly Weekly Weight Loss 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 - 86g protein
  • Breakfast: Tofu Scramble with Peppers (370 kcal, 28g protein)
  • Lunch: Edamame and Soba Noodle Salad (536 kcal, 28g protein)
  • Dinner: Chickpea and Sweet Potato Stew (536 kcal, 20g protein)
  • Snack: Mixed Nuts and Dried Fruit (358 kcal, 10g protein)

Tuesday

1800 kcal - 103g protein
  • Breakfast: Tofu Scramble with Peppers (425 kcal, 32g protein)
  • Lunch: Cannellini Bean and Tomato Soup (468 kcal, 23g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (673 kcal, 41g protein)
  • Snack: Almond Butter with Celery Sticks (234 kcal, 7g protein)

Wednesday

1800 kcal - 121g protein
  • Breakfast: Tofu Scramble with Peppers (402 kcal, 30g protein)
  • Lunch: Miso Tofu and Edamame Bowl (581 kcal, 39g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (526 kcal, 19g protein)
  • Snack: Pea Protein Green Smoothie (291 kcal, 33g protein)

Thursday

1800 kcal - 89g protein
  • Breakfast: Tofu Scramble with Peppers (365 kcal, 28g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (478 kcal, 18g protein)
  • Dinner: Tofu Pad Thai (604 kcal, 33g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (353 kcal, 10g protein)

Friday

1800 kcal - 87g protein
  • Breakfast: Tofu Scramble with Peppers (375 kcal, 28g protein)
  • Lunch: Black Bean Burrito Bowl (570 kcal, 26g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (557 kcal, 23g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (298 kcal, 10g protein)

Saturday

1800 kcal - 72g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (491 kcal, 18g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (453 kcal, 20g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (566 kcal, 25g protein)
  • Snack: Almonds and Dried Cranberries (290 kcal, 9g protein)

Sunday

1800 kcal - 83g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (474 kcal, 17g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (499 kcal, 29g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (535 kcal, 27g protein)
  • Snack: Oat Biscuits with Peanut Butter (292 kcal, 10g protein)

Weekly shopping list

Protein

  • Firm tofu 260g
  • Tinned chickpeas 260g
  • Silken tofu 210g
  • Red lentils 140g
  • Black beans tinned 260g
  • Green lentils 125g
  • Green lentils tinned 245g

Carbs & Grains

  • Soba noodles 100g dry
  • Brown rice 115g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 100g dry
  • Rice cakes 3
  • Rolled oats 100g
  • Wholewheat noodles 95g dry
  • Oat biscuits 5

Vegetables

  • Mixed peppers 130g
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Sweet potato 320g
  • Tinned tomatoes 500g
  • Spinach 130g
  • Onion 1
  • Celery sticks 6
  • Pea protein powder 40g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spring onion 4
  • Peanuts 25g
  • Sweetcorn 80g
  • Baby spinach 195g
  • Courgette 1
  • Broccoli 120g
  • Mushrooms 245g
  • Carrot 2
  • Sweet potato mash 300g

Dairy & Eggs

  • Tinned coconut milk light 290ml
  • Almond butter 1.5 tbsp
  • Butternut squash 550g
  • Oat milk 350ml
  • Peanut butter 1.25 tbsp
  • Coconut milk light 260ml

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Paprika 1.25 tsp
  • Mixed nuts 40g
  • Raisins 25g
  • Cannellini beans tinned 290g
  • Garlic 4 cloves
  • Vegetable stock 290ml
  • Basil
  • Mixed frozen veg 290g
  • Curry paste 45g
  • Miso paste 1.5 tbsp
  • Sesame seeds 1.5 tsp
  • Banana 3/4
  • Hummus 100g
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Banana 1
  • Salsa 65g
  • Coriander fresh
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Walnuts 25g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.25 tsp
  • Garam masala 2.5 tsp
  • Almonds 30g
  • Dried cranberries 25g

Your 7-Day Meal Plan

Monday

1800 kcal86g protein
Breakfast370 kcal · 28g protein · 12 min

Tofu Scramble with Peppers

Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 370 kcal, 28g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 260g, Mixed peppers 130g, Turmeric 0.75 tsp, Cumin 0.75 tsp, Olive oil 1.25 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch536 kcal · 28g protein · 12 min

Edamame and Soba Noodle Salad

Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 536 kcal, 28g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Soba noodles 100g dry, Edamame beans 130g, Cucumber 3/4, Red pepper 1, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Ginger 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.
Dinner536 kcal · 20g protein · 25 min

Chickpea and Sweet Potato Stew

Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 536 kcal, 20g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 260g, Sweet potato 320g, Tinned tomatoes 500g, Spinach 130g, Cumin 1.25 tsp, Paprika 1.25 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack358 kcal · 10g protein · 1 min

Mixed Nuts and Dried Fruit

Made with mixed nuts, raisins. Ready in 1 min — 358 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Mixed nuts 40g, Raisins 25g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Sainsbury's.

Protein

  • Firm tofu 260g
  • Tinned chickpeas 260g
  • Silken tofu 210g
  • Red lentils 140g
  • Black beans tinned 260g
  • Green lentils 125g
  • Green lentils tinned 245g

Carbs & Grains

  • Soba noodles 100g dry
  • Brown rice 115g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 100g dry
  • Rice cakes 3
  • Rolled oats 100g
  • Wholewheat noodles 95g dry
  • Oat biscuits 5

Vegetables

  • Mixed peppers 130g
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Sweet potato 320g
  • Tinned tomatoes 500g
  • Spinach 130g
  • Onion 1
  • Celery sticks 6
  • Pea protein powder 40g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spring onion 4
  • Peanuts 25g
  • Sweetcorn 80g
  • Baby spinach 195g
  • Courgette 1
  • Broccoli 120g
  • Mushrooms 245g
  • Carrot 2
  • Sweet potato mash 300g

Dairy & Eggs

  • Tinned coconut milk light 290ml
  • Almond butter 1.5 tbsp
  • Butternut squash 550g
  • Oat milk 350ml
  • Peanut butter 1.25 tbsp
  • Coconut milk light 260ml

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Paprika 1.25 tsp
  • Mixed nuts 40g
  • Raisins 25g
  • Cannellini beans tinned 290g
  • Garlic 4 cloves
  • Vegetable stock 290ml
  • Basil
  • Mixed frozen veg 290g
  • Curry paste 45g
  • Miso paste 1.5 tbsp
  • Sesame seeds 1.5 tsp
  • Banana 3/4
  • Hummus 100g
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Banana 1
  • Salsa 65g
  • Coriander fresh
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Walnuts 25g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.25 tsp
  • Garam masala 2.5 tsp
  • Almonds 30g
  • Dried cranberries 25g

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 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. 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 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 the full 7-day meal plan and includes the weekly shopping list.

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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