Sainsbury's Vegetarian Quick Shop 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 difficultyLow (10–20 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietVegetarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1500 kcal/day
Budget£40–55/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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 Quick Shop 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.

Supermarket: Sainsbury'sCalories: ~1500 kcal/dayBudget: £40–55Diet: Vegetarian

7-day meal plan

Monday

1500 kcal - 87g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (466 kcal, 28g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (465 kcal, 31g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (569 kcal, 28g protein)

Tuesday

1500 kcal - 68g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (422 kcal, 26g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (527 kcal, 21g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (551 kcal, 21g protein)

Wednesday

1500 kcal - 80g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (415 kcal, 25g protein)
  • Lunch: Edamame and Soba Noodle Salad (485 kcal, 25g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (600 kcal, 30g protein)

Thursday

1500 kcal - 77g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (466 kcal, 28g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (465 kcal, 21g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (569 kcal, 28g protein)

Friday

1500 kcal - 91g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (443 kcal, 27g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (492 kcal, 30g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (565 kcal, 34g protein)

Saturday

1500 kcal - 112g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (467 kcal, 34g protein)
  • Lunch: Miso Tofu and Edamame Bowl (517 kcal, 34g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (516 kcal, 44g protein)

Sunday

1500 kcal - 85g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (426 kcal, 31g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (537 kcal, 25g protein)
  • Dinner: Tofu Pad Thai (537 kcal, 29g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Green lentils tinned 260g
  • Tinned chickpeas 235g
  • Green lentils 130g
  • Firm tofu 220g
  • Silken tofu 185g

Carbs & Grains

  • Sourdough bread 3 slices
  • Brown rice 95g dry
  • Soba noodles 90g dry
  • Wholemeal pasta 105g dry
  • Wholemeal bread 2 slices
  • Wholemeal roll 1
  • Rice noodles 90g dry

Vegetables

  • Mushrooms 195g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Onion 1
  • Carrot 3
  • Sweet potato mash 320g
  • Baby spinach 115g
  • Tinned tomatoes 235g
  • Frozen peas 115g
  • Edamame beans 115g
  • Cucumber half
  • Spinach 75g
  • Cherry tomatoes 10
  • Spring onion 3
  • Peanuts 20g

Dairy & Eggs

  • Ricotta 115g
  • Tinned coconut milk light 245ml
  • Halloumi 110g

Extras & Condiments

  • Garlic 1 clove
  • Olive oil 1.25 tsp
  • Parsley pinch
  • Mixed leaves 80g
  • Vegetable stock 260ml
  • Curry powder 2.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Cumin 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 245g
  • Curry paste 35g
  • Miso paste 1.25 tbsp
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Balsamic glaze 1 tsp
  • Beansprouts 110g
  • Tamari 2.25 tbsp
  • Lime juice

Your 7-Day Meal Plan

Monday

1500 kcal87g protein
Breakfast466 kcal · 28g protein · 12 min

Garlic Mushrooms with Poached Egg on Sourdough

Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 466 kcal, 28g protein.

Recipe
  1. Prepare the ingredients: Mushrooms 195g, Eggs 3, Sourdough bread 3 slices, Garlic 1 clove, Olive oil 1.25 tsp, Parsley pinch.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch465 kcal · 31g protein · 20 min

Vegetable Frittata Slice with Green Salad

Made with eggs, courgette, red pepper. Ready in 20 min — 465 kcal, 31g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 4, Courgette 1, Red pepper 1, Onion 3/4, Olive oil 1.25 tsp, Mixed leaves 80g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner569 kcal · 28g protein · 40 min

Mushroom and Lentil Shepherd's Pie

Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 569 kcal, 28g protein.

Recipe
  1. Prepare the ingredients: Green lentils tinned 260g, Mushrooms 260g, Onion 1, Carrot 3, Sweet potato mash 320g, Vegetable stock 260ml.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Sainsbury's.

Protein

  • Eggs 3
  • Green lentils tinned 260g
  • Tinned chickpeas 235g
  • Green lentils 130g
  • Firm tofu 220g
  • Silken tofu 185g

Carbs & Grains

  • Sourdough bread 3 slices
  • Brown rice 95g dry
  • Soba noodles 90g dry
  • Wholemeal pasta 105g dry
  • Wholemeal bread 2 slices
  • Wholemeal roll 1
  • Rice noodles 90g dry

Vegetables

  • Mushrooms 195g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Onion 1
  • Carrot 3
  • Sweet potato mash 320g
  • Baby spinach 115g
  • Tinned tomatoes 235g
  • Frozen peas 115g
  • Edamame beans 115g
  • Cucumber half
  • Spinach 75g
  • Cherry tomatoes 10
  • Spring onion 3
  • Peanuts 20g

Dairy & Eggs

  • Ricotta 115g
  • Tinned coconut milk light 245ml
  • Halloumi 110g

Extras & Condiments

  • Garlic 1 clove
  • Olive oil 1.25 tsp
  • Parsley pinch
  • Mixed leaves 80g
  • Vegetable stock 260ml
  • Curry powder 2.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Cumin 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 245g
  • Curry paste 35g
  • Miso paste 1.25 tbsp
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Balsamic glaze 1 tsp
  • Beansprouts 110g
  • Tamari 2.25 tbsp
  • Lime juice

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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Sainsbury's.

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