Monday
1500 kcal - 58g protein- Breakfast: Peanut Butter Overnight Oats (504 kcal, 21g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (445 kcal, 16g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (551 kcal, 21g protein)
Sainsbury's Vegetarian High-Fibre Weekly Weight Loss Plan — 1,500 kcal
Free printable vegetarian UK weight loss meal plan for Sainsbury's: 7 days at ~1,500 kcal/day, £40–55/week estimate, macros and shopping list.
SupermarketSainsbury's
Calorie target~1500 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietVegetarian
Estimated daily macros
Plan Quick Facts
Best forAnyone aiming for a sustainable calorie deficit
Calories~1500 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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 Vegetarian High-Fibre Weekly Weight Loss Plan — 1,500 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.
7-day meal plan
Tuesday
1500 kcal - 69g protein- Breakfast: Peanut Butter Overnight Oats (478 kcal, 20g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (444 kcal, 20g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (578 kcal, 29g protein)
Wednesday
1500 kcal - 77g protein- Breakfast: Peanut Butter Overnight Oats (474 kcal, 20g protein)
- Lunch: Green Lentil and Halloumi Bowl (541 kcal, 33g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (485 kcal, 24g protein)
Thursday
1500 kcal - 77g protein- Breakfast: Peanut Butter Overnight Oats (504 kcal, 21g protein)
- Lunch: Egg Mayo Sandwich on Wholemeal (457 kcal, 23g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (539 kcal, 33g protein)
Friday
1500 kcal - 81g protein- Breakfast: Peanut Butter Overnight Oats (496 kcal, 21g protein)
- Lunch: Baked Falafel and Salad Pitta (519 kcal, 18g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (485 kcal, 42g protein)
Saturday
1500 kcal - 78g protein- Breakfast: Porridge with Walnuts and Cinnamon (476 kcal, 17g protein)
- Lunch: Vegetable Frittata Slice with Green Salad (439 kcal, 29g protein)
- Dinner: Tofu Pad Thai (585 kcal, 32g protein)
Sunday
1500 kcal - 59g protein- Breakfast: Porridge with Walnuts and Cinnamon (461 kcal, 17g protein)
- Lunch: Chickpea and Spinach Curry with Rice (531 kcal, 21g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (508 kcal, 21g protein)
Weekly shopping list
Protein
- Red lentils 110g
- Green lentils 110g cooked
- Eggs 2 hard-boiled
- Firm tofu 235g
- Tinned chickpeas 115g
- Eggs 3
Carbs & Grains
- Rolled oats 95g
- Wholemeal pitta 1
- Brown rice 115g dry
- Wholemeal roll 1
- Wholemeal pasta 100g dry
- Wholemeal bread 2 slices
- Rice noodles 100g dry
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 35g
- Mushrooms 235g
- Frozen peas 115g
- Onion 1
- Carrot 1
- Celery 2 stalks
- Baby spinach 165g
- Cucumber 65g
- Tinned tomatoes 440g
- Red pepper 1
- Tomato 1
- Cherry tomatoes 9
- Courgette 1
- Onion half
- Spring onion 4
- Peanuts 25g
Dairy & Eggs
- Oat milk 235ml
- Peanut butter 1.25 tbsp
- Ricotta 110g
- Halloumi 90g
- Tinned coconut milk light 235ml
Extras & Condiments
- Banana 1
- Chia seeds 1.25 tsp
- Hummus 95g
- Vegetable stock 700ml
- Parmesan 25g
- Garlic 2 cloves
- Olive oil 1 tbsp
- Pomegranate seeds 35g
- Lemon dressing 15g
- Mixed beans tinned 440g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Mixed frozen veg 235g
- Curry paste 35g
- Falafel 5 baked
- Mixed leaves 45g
- Reduced-fat feta 70g
- Mixed herbs 1.25 tsp
- Walnuts 25g
- Cinnamon 0.5 tsp
- Maple syrup 1.25 tsp
- Beansprouts 120g
- Tamari 2.5 tbsp
- Lime juice
- Curry powder 2.25 tsp
- Frozen mixed veg 235g
- Soy sauce 2.25 tbsp
- Sesame oil 1.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal58g protein
Breakfast504 kcal · 21g protein · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 504 kcal, 21g protein.
Recipe
- Add Rolled oats 95g, Oat milk 235ml, Peanut butter 1.25 tbsp, Banana 1, Chia seeds 1.25 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch445 kcal · 16g protein · 10 min
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 445 kcal, 16g protein.
Recipe
- Lay out the ingredients: Hummus 95g, Wholemeal pitta 1, Courgette 1 roasted, Red pepper 1 roasted, Spinach 35g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Dinner551 kcal · 21g protein · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 551 kcal, 21g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Brown rice 115g dry, Mushrooms 235g, Frozen peas 115g, Onion 1, Vegetable stock 700ml, Parmesan 25g, Garlic 2 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Red lentils 110g
- Green lentils 110g cooked
- Eggs 2 hard-boiled
- Firm tofu 235g
- Tinned chickpeas 115g
- Eggs 3
Carbs & Grains
- Rolled oats 95g
- Wholemeal pitta 1
- Brown rice 115g dry
- Wholemeal roll 1
- Wholemeal pasta 100g dry
- Wholemeal bread 2 slices
- Rice noodles 100g dry
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 35g
- Mushrooms 235g
- Frozen peas 115g
- Onion 1
- Carrot 1
- Celery 2 stalks
- Baby spinach 165g
- Cucumber 65g
- Tinned tomatoes 440g
- Red pepper 1
- Tomato 1
- Cherry tomatoes 9
- Courgette 1
- Onion half
- Spring onion 4
- Peanuts 25g
Dairy & Eggs
- Oat milk 235ml
- Peanut butter 1.25 tbsp
- Ricotta 110g
- Halloumi 90g
- Tinned coconut milk light 235ml
Extras & Condiments
- Banana 1
- Chia seeds 1.25 tsp
- Hummus 95g
- Vegetable stock 700ml
- Parmesan 25g
- Garlic 2 cloves
- Olive oil 1 tbsp
- Pomegranate seeds 35g
- Lemon dressing 15g
- Mixed beans tinned 440g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Mixed frozen veg 235g
- Curry paste 35g
- Falafel 5 baked
- Mixed leaves 45g
- Reduced-fat feta 70g
- Mixed herbs 1.25 tsp
- Walnuts 25g
- Cinnamon 0.5 tsp
- Maple syrup 1.25 tsp
- Beansprouts 120g
- Tamari 2.5 tbsp
- Lime juice
- Curry powder 2.25 tsp
- Frozen mixed veg 235g
- Soy sauce 2.25 tbsp
- Sesame oil 1.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Sainsbury's.
Feedback
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