Sainsbury's Vegan High-Fibre 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 difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietVegan

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
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 High-Fibre 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 - 72g protein
  • Breakfast: Oat Porridge with Berries (447 kcal, 15g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (502 kcal, 22g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (628 kcal, 28g protein)
  • Snack: Almond Butter with Celery Sticks (223 kcal, 7g protein)

Tuesday

1800 kcal - 105g protein
  • Breakfast: Oat Porridge with Berries (417 kcal, 14g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (535 kcal, 31g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (574 kcal, 29g protein)
  • Snack: Pea Protein Green Smoothie (274 kcal, 31g protein)

Wednesday

1800 kcal - 72g protein
  • Breakfast: Oat Porridge with Berries (387 kcal, 13g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (544 kcal, 22g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (531 kcal, 27g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (338 kcal, 10g protein)

Thursday

1800 kcal - 80g protein
  • Breakfast: Oat Porridge with Berries (408 kcal, 14g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (511 kcal, 23g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (587 kcal, 33g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (294 kcal, 10g protein)

Friday

1800 kcal - 76g protein
  • Breakfast: Oat Porridge with Berries (420 kcal, 14g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (526 kcal, 32g protein)
  • Dinner: Chickpea and Sweet Potato Stew (552 kcal, 21g protein)
  • Snack: Almonds and Dried Cranberries (302 kcal, 9g protein)

Saturday

1800 kcal - 80g protein
  • Breakfast: Peanut Butter Overnight Oats (490 kcal, 21g protein)
  • Lunch: Baked Falafel and Salad Pitta (513 kcal, 18g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (524 kcal, 32g protein)
  • Snack: Oat Biscuits with Peanut Butter (273 kcal, 9g protein)

Sunday

1800 kcal - 70g protein
  • Breakfast: Peanut Butter Overnight Oats (538 kcal, 23g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (512 kcal, 23g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (475 kcal, 18g protein)
  • Snack: Walnuts and Dried Blueberries (275 kcal, 6g protein)

Weekly shopping list

Protein

  • Green lentils 140g
  • Red lentils 165g
  • Firm tofu 235g
  • Green lentils tinned 260g
  • Tinned chickpeas 240g
  • Green lentils 125g dry

Carbs & Grains

  • Rolled oats 110g
  • Brown rice 110g dry
  • Wholewheat noodles 105g dry
  • Rice cakes 2
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Oat biscuits 5

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Tinned tomatoes 280g
  • Celery sticks 6
  • Broccoli 130g
  • Mushrooms 260g
  • Carrot 3
  • Sweet potato mash 330g
  • Pea protein powder 40g
  • Spinach 40g
  • Baby spinach 120g
  • Celery 3 stalks
  • Spring onion 3
  • Sweet potato 330g
  • Tomato 1
  • Cucumber 5 slices

Dairy & Eggs

  • Oat milk 420ml
  • Almond butter 1.5 tbsp
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 230ml
  • Butternut squash 500g

Extras & Condiments

  • Frozen mixed berries 110g
  • Vegetable stock 700ml
  • Cumin 1.5 tsp
  • Garlic 4 cloves
  • Ginger 1.5 tsp
  • Garam masala 2.75 tsp
  • Soy sauce 2.5 tbsp
  • Banana 3/4
  • Curry powder 2.5 tsp
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Banana 1
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Paprika 1.25 tsp
  • Almonds 35g
  • Dried cranberries 25g
  • Chia seeds 1.25 tsp
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Mixed frozen veg 230g
  • Curry paste 35g
  • Walnuts 30g
  • Dried blueberries 25g

Your 7-Day Meal Plan

Monday

1800 kcal72g protein
Breakfast447 kcal · 15g protein · 7 min

Oat Porridge with Berries

Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 447 kcal, 15g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 110g, Oat milk 420ml, Frozen mixed berries 110g.
  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.
Lunch502 kcal · 22g protein · 15 min

Lentil and Roasted Vegetable Soup

Made with green lentils, courgette, red pepper. Ready in 15 min — 502 kcal, 22g protein.

Recipe
  1. Prep the listed ingredients: Green lentils 140g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 700ml, Cumin 1.5 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.
Dinner628 kcal · 28g protein · 25 min

Red Lentil Dahl with Brown Rice

Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 628 kcal, 28g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Red lentils 165g, Tinned tomatoes 280g, Onion 1, Garlic 4 cloves, Ginger 1.5 tsp, Garam masala 2.75 tsp, Brown rice 110g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack223 kcal · 7g protein · 3 min

Almond Butter with Celery Sticks

Made with almond butter, celery sticks. Ready in 3 min — 223 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Almond butter 1.5 tbsp, Celery sticks 6.
  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

  • Green lentils 140g
  • Red lentils 165g
  • Firm tofu 235g
  • Green lentils tinned 260g
  • Tinned chickpeas 240g
  • Green lentils 125g dry

Carbs & Grains

  • Rolled oats 110g
  • Brown rice 110g dry
  • Wholewheat noodles 105g dry
  • Rice cakes 2
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Oat biscuits 5

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Tinned tomatoes 280g
  • Celery sticks 6
  • Broccoli 130g
  • Mushrooms 260g
  • Carrot 3
  • Sweet potato mash 330g
  • Pea protein powder 40g
  • Spinach 40g
  • Baby spinach 120g
  • Celery 3 stalks
  • Spring onion 3
  • Sweet potato 330g
  • Tomato 1
  • Cucumber 5 slices

Dairy & Eggs

  • Oat milk 420ml
  • Almond butter 1.5 tbsp
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 230ml
  • Butternut squash 500g

Extras & Condiments

  • Frozen mixed berries 110g
  • Vegetable stock 700ml
  • Cumin 1.5 tsp
  • Garlic 4 cloves
  • Ginger 1.5 tsp
  • Garam masala 2.75 tsp
  • Soy sauce 2.5 tbsp
  • Banana 3/4
  • Curry powder 2.5 tsp
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Banana 1
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Paprika 1.25 tsp
  • Almonds 35g
  • Dried cranberries 25g
  • Chia seeds 1.25 tsp
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Mixed frozen veg 230g
  • Curry paste 35g
  • Walnuts 30g
  • Dried blueberries 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?

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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