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 78g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for an estimated £30–50/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.
Plan summary
Individual days vary around these figures.
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts.
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.
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette.
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.
- Open the pitta into a pocket and fill it with hummus, roasted courgette, roasted red pepper and spinach and season to taste.
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli.
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 a 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.
Almond Butter with Celery Sticks
Made with almond butter, celery sticks.
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: £30–50/week for 1 person from Tesco. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Container setup for this plan
This plan has about 18 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.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| 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 | £30–50/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. |
Shopping This Plan At Tesco
The largest UK grocer. Widest range of the mainstream stores, with Clubcard pricing doing much of the value work.
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 is estimated at £30–50 per week for one person at typical UK prices, 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 78g 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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