What this plan is for
A Tesco anti-inflammatory plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Vegan Anti-Inflammatory Plan — 1,800 kcal
Mediterranean-style planning built on plants, pulses and whole foods. This 7-day plan targets 1,800 kcal/day and averages 79g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/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
SupermarketTesco
GoalAnti-Inflammatory
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal79g protein260g carbs52g fat50g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person82g protein · 237g carbs per person
Breakfast578 kcal · 16g protein · 74g carbs · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 578 kcal, 16g protein, 74g carbs.
Recipe
Ingredients
- 80g rolled oats
- 300ml oat milk
- 20g walnuts
- ½ tsp cinnamon
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with walnuts, cinnamon and maple syrup.
Lunch382 kcal · 17g protein · 64g carbs · 10 min
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 382 kcal, 17g protein, 64g carbs.
Recipe
Ingredients
- 5 tbsp plus 1 tsp hummus
- 1 wholemeal pitta
- 1 courgette, roasted
- 1 red pepper, roasted
- 1 generous handful spinach (about 30g)
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.
- Slice roasted courgette and roasted red pepper.
- Layer hummus, roasted courgette, roasted red pepper and spinach evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner738 kcal · 45g protein · 94g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 738 kcal, 45g protein, 94g carbs.
Recipe
Ingredients
- 200g firm tofu
- 90g brown rice (dry weight)
- ¾ small head of broccoli (about 200g)
- 2 tbsp plus 2 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack103 kcal · 4g protein · 5g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 103 kcal, 4g protein, 5g carbs.
Recipe
Ingredients
- 1 tbsp almond butter
- 4 celery sticks
Allergens in this meal: Celery, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine almond butter and celery sticks in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Tesco. 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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- 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
Tesco Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Good when a plan needs a specific diet type because the range is usually wider than discount stores.
- Use own-brand alternatives first, then only add premium products where they solve a real convenience problem.
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 | Tesco | Tesco pages can use wider choice, online availability and convenient high-protein or free-from options. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Vegan Anti-Inflammatory 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
1801 kcal - 82g protein, 237g carbs, 61g fat, 37g fibre- Breakfast: Porridge with Walnuts and Cinnamon (578 kcal, 16g protein, 74g carbs, 22g fat, 13g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (382 kcal, 17g protein, 64g carbs, 9g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (738 kcal, 45g protein, 94g carbs, 21g fat, 10g fibre per person)
- Snack: Almond Butter with Celery Sticks (103 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
Tuesday
1798 kcal - 82g protein, 224g carbs, 64g fat, 47g fibre- Breakfast: Porridge with Walnuts and Cinnamon (472 kcal, 13g protein, 60g carbs, 18g fat, 10g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (273 kcal, 15g protein, 51g carbs, 2g fat, 16g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (821 kcal, 41g protein, 83g carbs, 36g fat, 12g fibre per person)
- Snack: Roasted Spiced Chickpeas (232 kcal, 13g protein, 30g carbs, 8g fat, 9g fibre per person)
Wednesday
1801 kcal - 72g protein, 281g carbs, 43g fat, 59g fibre- Breakfast: Porridge with Walnuts and Cinnamon (531 kcal, 15g protein, 67g carbs, 20g fat, 12g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (370 kcal, 16g protein, 63g carbs, 9g fat, 11g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (803 kcal, 38g protein, 147g carbs, 6g fat, 34g fibre per person)
- Snack: Almond Butter with Celery Sticks (97 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
Thursday
1803 kcal - 76g protein, 260g carbs, 54g fat, 55g fibre- Breakfast: Porridge with Walnuts and Cinnamon (452 kcal, 13g protein, 58g carbs, 17g fat, 10g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (262 kcal, 15g protein, 49g carbs, 2g fat, 15g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (868 kcal, 36g protein, 125g carbs, 27g fat, 22g fibre per person)
- Snack: Roasted Spiced Chickpeas (221 kcal, 12g protein, 28g carbs, 8g fat, 8g fibre per person)
Friday
1798 kcal - 74g protein, 279g carbs, 47g fat, 61g fibre- Breakfast: Porridge with Walnuts and Cinnamon (637 kcal, 18g protein, 81g carbs, 24g fat, 14g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (396 kcal, 18g protein, 65g carbs, 10g fat, 12g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (652 kcal, 34g protein, 128g carbs, 3g fat, 32g fibre per person)
- Snack: Almond Butter with Celery Sticks (113 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Saturday
1801 kcal - 82g protein, 300g carbs, 31g fat, 58g fibre- Breakfast: Peanut Butter Overnight Oats (524 kcal, 16g protein, 77g carbs, 16g fat, 13g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (295 kcal, 17g protein, 55g carbs, 2g fat, 17g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (728 kcal, 35g protein, 135g carbs, 4g fat, 19g fibre per person)
- Snack: Roasted Spiced Chickpeas (254 kcal, 14g protein, 33g carbs, 9g fat, 9g fibre per person)
Sunday
1800 kcal - 85g protein, 236g carbs, 61g fat, 36g fibre- Breakfast: Peanut Butter Overnight Oats (596 kcal, 18g protein, 89g carbs, 17g fat, 15g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (381 kcal, 17g protein, 64g carbs, 9g fat, 11g fibre per person)
- Dinner: Tofu Pad Thai (721 kcal, 46g protein, 78g carbs, 26g fat, 8g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
Weekly shopping list
Protein
- Firm tofu 550g
- Tinned chickpeas 875g
- Green lentils 220g
- Red lentils 110g
Carbs & Grains
- Rolled oats 525g
- Wholemeal 4 pittas
- Brown rice 360g
- Rice noodles 80g
Vegetables
- Courgette 4
- Red pepper 5
- Spinach 120g
- Broccoli 200g
- Spring onion 5
- Celery 16 sticks
- Tinned tomatoes 5 x 400g tins (1649g required)
- Onion 6
- mixed veg 160g
- Baby spinach 120g
- Mushrooms 220g
- Carrot 3
- Sweet potato mash 270g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1710ml required)
- Tinned coconut milk light 1 x 400ml tin (309ml required)
Fruit
- Banana 2
Herbs & Spices
- Cinnamon 2.5 tsp
- Garlic 10 cloves
- Basil, optional to taste x3
- Smoked paprika 2.5 tsp
- Cumin 2.25 tsp
- Chilli powder 1 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Hummus 320g
- Teriyaki sauce 40g
- Almond butter 4 tbsp
- Vegetable stock 2 cubes (makes 1L; 698ml required)
- Curry paste 50g
- Olive oil 2.5 tsp
- Peanut butter 30g
- Tamari 2 tbsp
Tins & Jars
- Cannellini beans 490g
- Mixed beans 360g
Extras
- Walnuts 90g
- Maple syrup 1.5 tbsp
- Sesame seeds 1 tsp
- Chia seeds 9g
- Beansprouts 100g
- Lime juice, optional to taste
- Peanuts 19g
Shopping This Plan At Tesco
The largest UK grocer. Widest range of the mainstream stores, with Clubcard pricing doing much of the value work.
Value rangeStockwell & Co (cupboard staples: tins, cereals, tea, baking)
Loyalty pricingClubcard Prices
What Tesco is good for here
- Deepest own-brand range across price tiers, so most recipes can be built up or down in cost.
- Strong free-from and speciality shelves for gluten-free, dairy-free and vegan weeks.
Worth knowing before you shop
- Non-Clubcard prices are noticeably higher; the card is effectively required to hit the budget estimate.
- The Stockwell & Co economy tier has been shrinking, so some value lines have moved up a tier.
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 Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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 anti-inflammatory plan cost per week?
This plan is designed for Tesco and typically costs £30–40 per week for one person, depending on what you already have at home. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 79g 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 anti-inflammatory plan?
Plenty of anti-inflammatory 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 anti-inflammatory 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 Tesco 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 Tesco.
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