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 Batch-Friendly Weekly Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 76g 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
1,799 kcal76g protein255g carbs54g fat44g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person75g protein · 241g carbs per person
Breakfast393 kcal · 9g protein · 47g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 393 kcal, 9g protein, 47g carbs.
Recipe
Ingredients
- 50g quinoa
- 150ml light coconut milk
- 70g mango chunks
- ½ tsp cinnamon
- ¾ tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch614 kcal · 34g protein · 65g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 614 kcal, 34g protein, 65g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g brown rice (dry weight)
- 125g roasted mixed veg
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. 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.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner487 kcal · 25g protein · 95g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 487 kcal, 25g protein, 95g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 150g mushrooms
- ¾ onion
- 2 carrot
- 200g sweet potato mash
- 150ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack304 kcal · 7g protein · 34g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 304 kcal, 7g protein, 34g carbs.
Recipe
Ingredients
- 3 oat biscuits
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion oat biscuits as needed.
- Combine oat biscuits and peanut butter 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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Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 13 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 | 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 Quinoa and Coconut Milk Porridge with Mango for quick breakfasts.
- Cook and portion five lunches of Baked Tofu and Tahini Buddha Bowl.
- Batch cook Mushroom and Lentil Shepherd's Pie and Chickpea and Sweet Potato Stew as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Oat Biscuits with Peanut Butter.
- 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1798 kcal - 75g protein, 241g carbs, 60g fat, 41g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (393 kcal, 9g protein, 47g carbs, 17g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (614 kcal, 34g protein, 65g carbs, 25g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (487 kcal, 25g protein, 95g carbs, 2g fat, 24g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Tuesday
1792 kcal - 72g protein, 238g carbs, 66g fat, 37g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (396 kcal, 9g protein, 47g carbs, 18g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (621 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (471 kcal, 22g protein, 91g carbs, 7g fat, 20g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Wednesday
1798 kcal - 75g protein, 241g carbs, 60g fat, 41g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (393 kcal, 9g protein, 47g carbs, 17g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (614 kcal, 34g protein, 65g carbs, 25g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (487 kcal, 25g protein, 95g carbs, 2g fat, 24g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Thursday
1792 kcal - 72g protein, 238g carbs, 66g fat, 37g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (396 kcal, 9g protein, 47g carbs, 18g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (621 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (471 kcal, 22g protein, 91g carbs, 7g fat, 20g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Friday
1798 kcal - 75g protein, 241g carbs, 60g fat, 41g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (393 kcal, 9g protein, 47g carbs, 17g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (614 kcal, 34g protein, 65g carbs, 25g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (487 kcal, 25g protein, 95g carbs, 2g fat, 24g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Saturday
1798 kcal - 78g protein, 293g carbs, 31g fat, 51g fibre- Breakfast: Oat Porridge with Berries (446 kcal, 13g protein, 71g carbs, 9g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (471 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (745 kcal, 36g protein, 129g carbs, 4g fat, 21g fibre per person)
- Snack: Carrot Sticks with Hummus (136 kcal, 5g protein, 19g carbs, 6g fat, 6g fibre per person)
Sunday
1817 kcal - 88g protein, 294g carbs, 33g fat, 63g fibre- Breakfast: Oat Porridge with Berries (417 kcal, 13g protein, 66g carbs, 9g fat, 11g 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)
Weekly shopping list
Protein
- Firm tofu 750g
- Green lentils 490g
- Tinned chickpeas 330g
- Red lentils 95g
Carbs & Grains
- Quinoa 250g
- Brown rice 400g
- Oat 17 biscuits
- Rolled oats 150g
- Soba noodles 150g
- Wholemeal 1 roll
Vegetables
- mixed veg 625g
- Mushrooms 490g
- Onion 5
- Carrot 7
- Sweet potato mash 625g
- Sweet potato 420g
- Tinned tomatoes 3 x 400g tins (1012g required)
- Spinach 170g
- Edamame beans 320g
- Cucumber 1 (300g required)
- Red pepper 3
- Butternut squash 380g
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (816ml required)
- Oat milk 1 x 1L carton (545ml required)
Fruit
- Mango chunks 330g
- mixed berries 150g
Herbs & Spices
- Cinnamon 2 tsp
- Cumin 2.5 tsp
- Paprika 1.75 tsp
- Ginger 2 tsp
- Garlic 2 cloves
- Chilli powder 1 tsp
Condiments & Oils
- Tahini 80g
- Vegetable stock 3 cubes (makes 1500ml; 1141ml required)
- Peanut butter 65g
- Soy sauce 2 tbsp
- Sesame oil 2 tsp
- Hummus 60g
Tins & Jars
- Mixed beans 360g
Extras
- Maple syrup 1.5 tbsp
- Lemon juice, optional to taste x5
- Sesame seeds 1.5 tbsp
- Sea salt, optional to taste
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 76g 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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