Sainsbury's Vegan Alternative Quick Prep Weight Loss Plan — 1,800 kcal
Free 7-day Vegan weight loss meal plan for Sainsburys. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 390 kcal, 14g protein.
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 410 kcal, 18g protein.
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 460 kcal, 26g protein.
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 280 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Green lentils 100g dry
- Firm tofu 200g
- Tinned chickpeas 200g
- Silken tofu 150g
- Black beans tinned 200g
Carbs & Grains
- Rolled oats 80g
- Brown rice 90g dry
- Soba noodles 80g dry
- Wholemeal roll 1
- Rice cakes 2
Vegetables
- Sweet potato 200g
- Baby spinach 60g
- Broccoli 200g
- Spring onion 2
- Edamame beans 100g
- Cucumber half
- Red pepper 1
- Spinach 100g
- Celery sticks 4
- Onion 1
- Pea protein powder 30g
- Courgette 1 roasted
- Peanuts 20g
- Sweetcorn 60g
Dairy & Eggs
- Oat milk 300ml
- Almond butter 1 tbsp
- Butternut squash 400g
- Peanut butter 1 tbsp
- Coconut milk light 200ml
Extras & Condiments
- Walnuts 20g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Tahini 20g
- Lemon juice
- Cumin 1 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Mixed nuts 30g
- Raisins 20g
- Soy sauce 1 tbsp
- Ginger 1 tsp
- Paprika 1 tsp
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Curry paste 30g
- Banana half
- Miso paste 1 tbsp
- Hummus 80g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Salsa 50g
- Coriander fresh
- Almonds 25g
- Dried cranberries 20g
- Garam masala 2 tsp
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 Sainsburys 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.
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 Sainsburys.