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 High-Fibre 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 74g 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
GoalWeight Loss
Weekly cost£40–55 estimate
Daily average across the 7 days
1,800 kcal74g protein258g carbs53g fat43g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person64g protein · 262g carbs per person
Breakfast489 kcal · 15g protein · 72g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 489 kcal, 15g protein, 72g carbs.
Recipe
Ingredients
- 60g rolled oats
- 150ml oat milk
- ¾ tbsp peanut butter
- 1 banana
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, oat milk and chia seeds 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 peanut butter and banana. Loosen with a splash of oat milk if needed.
Lunch544 kcal · 20g protein · 67g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 544 kcal, 20g protein, 67g carbs.
Recipe
Ingredients
- 3 falafel, baked
- 1 wholemeal pitta
- 2 tbsp hummus
- 1 generous handful mixed leaves (about 30g)
- 1 tomato
- 3 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Warm the baked falafel through in a non-stick pan or oven until piping hot.
- Layer baked falafel, hummus, mixed leaves, tomato and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner461 kcal · 22g protein · 89g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 461 kcal, 22g protein, 89g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 medium sweet potato
- ¾ of a standard tin of tomatoes
- 3 generous handfuls spinach (about 80g)
- ¾ tsp cumin
- ¾ 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.
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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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1798 kcal - 64g protein, 262g carbs, 60g fat, 46g fibre- Breakfast: Peanut Butter Overnight Oats (489 kcal, 15g protein, 72g carbs, 14g fat, 12g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (544 kcal, 20g protein, 67g carbs, 23g fat, 12g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (461 kcal, 22g protein, 89g carbs, 7g fat, 19g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Tuesday
1802 kcal - 70g protein, 267g carbs, 49g fat, 44g fibre- Breakfast: Peanut Butter Overnight Oats (407 kcal, 12g protein, 61g carbs, 12g fat, 10g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (421 kcal, 23g protein, 73g carbs, 2g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (737 kcal, 30g protein, 107g carbs, 23g fat, 19g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (237 kcal, 5g protein, 26g carbs, 12g fat, 2g fibre per person)
Wednesday
1800 kcal - 76g protein, 261g carbs, 52g fat, 37g fibre- Breakfast: Peanut Butter Overnight Oats (469 kcal, 14g protein, 69g carbs, 14g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (467 kcal, 21g protein, 86g carbs, 6g fat, 14g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (582 kcal, 35g protein, 74g carbs, 17g fat, 8g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (282 kcal, 6g protein, 32g carbs, 15g fat, 3g fibre per person)
Thursday
1799 kcal - 74g protein, 273g carbs, 45g fat, 48g fibre- Breakfast: Peanut Butter Overnight Oats (510 kcal, 16g protein, 74g carbs, 15g fat, 13g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (471 kcal, 24g protein, 65g carbs, 12g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (509 kcal, 27g protein, 100g carbs, 2g fat, 25g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (309 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Friday
1797 kcal - 87g protein, 243g carbs, 56g fat, 38g fibre- Breakfast: Peanut Butter Overnight Oats (557 kcal, 17g protein, 84g carbs, 16g fat, 14g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (444 kcal, 23g protein, 70g carbs, 11g fat, 11g fibre per person)
- Dinner: Tofu Pad Thai (665 kcal, 42g protein, 71g carbs, 24g fat, 7g fibre per person)
- Snack: Carrot Sticks with Hummus (131 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Saturday
1802 kcal - 76g protein, 297g carbs, 33g fat, 56g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (477 kcal, 11g protein, 57g carbs, 21g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (344 kcal, 19g protein, 65g carbs, 2g fat, 20g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (834 kcal, 40g protein, 155g carbs, 4g fat, 22g fibre per person)
- Snack: Carrot Sticks with Hummus (147 kcal, 6g protein, 20g carbs, 6g fat, 7g fibre per person)
Sunday
1802 kcal - 72g protein, 206g carbs, 77g fat, 35g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (371 kcal, 9g protein, 44g carbs, 16g fat, 6g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (516 kcal, 19g protein, 65g carbs, 21g fat, 12g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (802 kcal, 40g protein, 81g carbs, 35g fat, 12g fibre per person)
- Snack: Carrot Sticks with Hummus (113 kcal, 4g protein, 16g carbs, 5g fat, 5g fibre per person)
Weekly shopping list
Protein
- Falafel 7
- Tinned chickpeas 650g
- Red lentils 190g
- Firm tofu 490g
- Silken tofu 130g
- Green lentils 170g
Carbs & Grains
- Rolled oats 320g
- Wholemeal 2 pittas
- Wholemeal 1 roll
- Oat 12 biscuits
- Brown rice 390g
- Soba noodles 70g
- Rice noodles 70g
- Quinoa 110g
Vegetables
- Mixed leaves 65g
- Tomato 2
- Cucumber 1 (181g required)
- Sweet potato 210g
- Tinned tomatoes 3 x 400g tins (1197g required)
- Spinach 80g
- Carrot 8
- Onion 5
- Celery 2 stalks
- Baby spinach 180g
- Broccoli 160g
- Spring onion 5
- Edamame beans 180g
- Mushrooms 170g
- Sweet potato mash 220g
- Red pepper 1
- mixed veg 160g
Dairy & Eggs
- Oat milk 1 x 1L carton (788ml required)
- Coconut milk light 2 x 400ml tins (634ml required)
Fruit
- Banana 4
- Mango chunks 150g
Herbs & Spices
- Cumin 1 tsp
- Paprika 1 tsp
- Curry powder 1.75 tsp
- Ginger 2 tsp
- Cinnamon 1 tsp
- Garlic 6 cloves
- Basil, optional to taste
- Garam masala 2 tsp
Condiments & Oils
- Peanut butter 120g
- Hummus 230g
- Vegetable stock 2 cubes (makes 1L; 686ml required)
- Curry paste 45g
- Teriyaki sauce 35g
- Miso paste 2.75 tsp
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
- Tamari 1.75 tbsp
Tins & Jars
- Cannellini beans 200g
Extras
- Chia seeds 20g
- Sesame seeds 1.75 tsp
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 18g
- Maple syrup 1.75 tsp
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 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 74g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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?
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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