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 5-a-Day Weekly 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 89g 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 kcal89g protein225g carbs59g fat46g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person89g protein · 182g carbs per person
Breakfast435 kcal · 7g protein · 17g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 435 kcal, 7g protein, 17g carbs.
Recipe
Ingredients
- 20g chia seeds
- 150ml coconut milk
- 80g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch390 kcal · 24g protein · 65g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 390 kcal, 24g protein, 65g carbs.
Recipe
Ingredients
- 80g green lentils
- 1 courgette
- 1 red pepper
- ¾ onion
- 375ml vegetable stock
- ¾ tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner776 kcal · 39g protein · 79g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 776 kcal, 39g protein, 79g carbs.
Recipe
Ingredients
- 150g firm tofu
- 80g chickpeas, drained
- 150g frozen mixed veg
- 150g light coconut milk
- 1 tbsp plus 1 tsp curry paste
- 60g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack200 kcal · 19g protein · 21g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 200 kcal, 19g protein, 21g carbs.
Recipe
Ingredients
- 20g pea protein powder
- 175ml oat milk
- 1 generous handful spinach (about 20g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 5-a-Day Weekly 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 - 89g protein, 182g carbs, 75g fat, 37g fibre- Breakfast: Chia Seed Pudding with Mango (435 kcal, 7g protein, 17g carbs, 35g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (390 kcal, 24g protein, 65g carbs, 2g fat, 14g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (776 kcal, 39g protein, 79g carbs, 34g fat, 11g fibre per person)
- Snack: Pea Protein Green Smoothie (200 kcal, 19g protein, 21g carbs, 4g fat, 3g fibre per person)
Tuesday
1800 kcal - 82g protein, 217g carbs, 66g fat, 46g fibre- Breakfast: Chia Seed Pudding with Mango (416 kcal, 7g protein, 17g carbs, 34g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (374 kcal, 23g protein, 62g carbs, 2g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (818 kcal, 34g protein, 118g carbs, 26g fat, 21g fibre per person)
- Snack: Pea Protein Green Smoothie (192 kcal, 18g protein, 20g carbs, 4g fat, 3g fibre per person)
Wednesday
1801 kcal - 91g protein, 202g carbs, 70g fat, 37g fibre- Breakfast: Chia Seed Pudding with Mango (455 kcal, 8g protein, 18g carbs, 37g fat, 10g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (520 kcal, 26g protein, 81g carbs, 11g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (591 kcal, 36g protein, 75g carbs, 17g fat, 8g fibre per person)
- Snack: Pea Protein Green Smoothie (235 kcal, 21g protein, 28g carbs, 5g fat, 4g fibre per person)
Thursday
1798 kcal - 92g protein, 190g carbs, 75g fat, 35g fibre- Breakfast: Chia Seed Pudding with Mango (455 kcal, 8g protein, 18g carbs, 37g fat, 10g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (520 kcal, 26g protein, 81g carbs, 11g fat, 15g fibre per person)
- Dinner: Tofu Pad Thai (588 kcal, 37g protein, 63g carbs, 22g fat, 6g fibre per person)
- Snack: Pea Protein Green Smoothie (235 kcal, 21g protein, 28g carbs, 5g fat, 4g fibre per person)
Friday
1799 kcal - 88g protein, 234g carbs, 59g fat, 56g fibre- Breakfast: Chia Seed Pudding with Mango (530 kcal, 9g protein, 21g carbs, 43g fat, 12g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (485 kcal, 30g protein, 81g carbs, 3g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (519 kcal, 25g protein, 101g carbs, 8g fat, 22g fibre per person)
- Snack: Pea Protein Green Smoothie (265 kcal, 24g protein, 31g carbs, 5g fat, 5g fibre per person)
Saturday
1801 kcal - 97g protein, 292g carbs, 23g fat, 63g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (358 kcal, 11g protein, 53g carbs, 9g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (432 kcal, 27g protein, 71g carbs, 3g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (756 kcal, 36g protein, 138g carbs, 6g fat, 32g fibre per person)
- Snack: Pea Protein Green Smoothie (255 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Sunday
1803 kcal - 86g protein, 260g carbs, 47g fat, 47g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (302 kcal, 9g protein, 45g carbs, 7g fat, 9g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (475 kcal, 24g protein, 74g carbs, 10g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (829 kcal, 34g protein, 120g carbs, 26g fat, 21g fibre per person)
- Snack: Pea Protein Green Smoothie (197 kcal, 19g protein, 21g carbs, 4g fat, 3g fibre per person)
Weekly shopping list
Protein
- Green lentils 575g
- Firm tofu 470g
- Tinned chickpeas 850g
- Pea protein powder 170g
Carbs & Grains
- Brown rice 320g
- Rice noodles 65g
- Rolled oats 95g
Vegetables
- Courgette 4
- Red pepper 4
- Onion 6
- mixed veg 150g
- Spinach 260g
- Baby spinach 360g
- Tinned tomatoes 3 x 400g tins (993g required)
- Sweet potato 700g
- Broccoli 160g
- Spring onion 4
Dairy & Eggs
- Coconut milk 2 x 400ml tins (785ml required)
- Tinned coconut milk light 2 x 400ml tins (436ml required)
- Oat milk 2 x 1L cartons (1690ml required)
Fruit
- Mango chunks 400g
- Banana 3
- mixed berries 130g
Herbs & Spices
- Cumin 2.5 tbsp
- Paprika 1 tsp
- Chilli powder 1 tsp
Condiments & Oils
- Vegetable stock 4 cubes (makes 2L; 1611ml required)
- Curry paste 65g
- Tahini 50g
- Teriyaki sauce 35g
- Tamari 1.75 tbsp
Tins & Jars
- Mixed beans 350g
Extras
- Chia seeds 140g
- Vanilla extract, optional to taste x5
- Lemon juice, optional to taste x3
- Sesame seeds 1 tsp
- Beansprouts 80g
- Lime juice, optional to taste
- Peanuts 16g
- Maple syrup 1.75 tsp
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 89g 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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