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 High-Fibre 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 83g 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
1,797 kcal83g protein248g carbs56g fat41g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1761 kcal per person70g protein · 241g carbs per person
Breakfast421 kcal · 10g protein · 50g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 421 kcal, 10g protein, 50g carbs.
Recipe
Ingredients
- 50g quinoa
- 175ml light coconut milk
- 70g mango chunks
- ½ tsp cinnamon
- ¾ tsp maple syrup
Method
- Put light coconut 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 quinoa, mango chunks, cinnamon and maple syrup.
Lunch431 kcal · 22g protein · 68g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 431 kcal, 22g protein, 68g carbs.
Recipe
Ingredients
- 70g soba noodles (dry weight)
- 90g edamame beans
- ½ cucumber
- 1 red pepper
- ¾ tbsp soy sauce
- ¾ tsp sesame oil
- ¾ tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner655 kcal · 32g protein · 113g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 655 kcal, 32g protein, 113g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 350g)
- 90g red lentils
- ¾ onion
- 2 garlic cloves
- 600ml vegetable stock
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Snack254 kcal · 6g protein · 10g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 254 kcal, 6g protein, 10g carbs.
Recipe
Ingredients
- 30g dark chocolate 70%
- 15g almonds
Allergens in this meal: Tree nuts. Check the label for: Milk, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine dark chocolate 70% and almonds 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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 High-Fibre 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
1761 kcal - 70g protein, 241g carbs, 53g fat, 39g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (421 kcal, 10g protein, 50g carbs, 19g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (431 kcal, 22g protein, 68g carbs, 11g fat, 10g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (655 kcal, 32g protein, 113g carbs, 3g fat, 19g fibre per person)
- Snack: Dark Chocolate and Almonds (254 kcal, 6g protein, 10g carbs, 20g fat, 4g fibre per person)
Tuesday
1799 kcal - 69g protein, 245g carbs, 64g fat, 40g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (371 kcal, 9g protein, 44g carbs, 16g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (387 kcal, 20g protein, 61g carbs, 10g fat, 10g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (882 kcal, 36g protein, 127g carbs, 28g fat, 22g fibre per person)
- Snack: Almonds and Dried Cranberries (159 kcal, 4g protein, 13g carbs, 10g fat, 2g fibre per person)
Wednesday
1800 kcal - 85g protein, 272g carbs, 46g fat, 45g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (442 kcal, 10g protein, 53g carbs, 20g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (547 kcal, 40g protein, 66g carbs, 16g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (560 kcal, 29g protein, 110g carbs, 2g fat, 27g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (251 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
Thursday
1801 kcal - 87g protein, 242g carbs, 63g fat, 41g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (459 kcal, 11g protein, 55g carbs, 20g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (568 kcal, 41g protein, 69g carbs, 17g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (545 kcal, 26g protein, 106g carbs, 8g fat, 23g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (229 kcal, 9g protein, 12g carbs, 18g fat, 3g fibre per person)
Friday
1800 kcal - 79g protein, 237g carbs, 63g fat, 33g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (444 kcal, 10g protein, 53g carbs, 20g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (463 kcal, 24g protein, 73g carbs, 11g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (697 kcal, 42g protein, 89g carbs, 20g fat, 9g fibre per person)
- Snack: Apple with Walnuts (196 kcal, 3g protein, 22g carbs, 12g fat, 5g fibre per person)
Saturday
1818 kcal - 104g protein, 234g carbs, 55g fat, 36g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (471 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Tofu Pad Thai (709 kcal, 45g protein, 76g carbs, 26g fat, 8g fibre per person)
- Snack: Pea Protein Green Smoothie (273 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Sunday
1803 kcal - 85g protein, 263g carbs, 47g fat, 51g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (332 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (515 kcal, 37g protein, 63g carbs, 15g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (757 kcal, 36g protein, 138g carbs, 6g fat, 32g fibre per person)
- Snack: Walnuts and Dried Blueberries (199 kcal, 3g protein, 15g carbs, 14g fat, 2g fibre per person)
Weekly shopping list
Protein
- Red lentils 90g
- Tinned chickpeas 500g
- Firm tofu 875g
- Green lentils 190g
- Pea protein powder 30g
Carbs & Grains
- Quinoa 270g
- Soba noodles 290g
- Wholemeal 1 roll
- Brown rice 220g
- Wholewheat noodles 220g
- Rice 2 cakes
- Rye bread 4 slices
- Rice noodles 75g
Vegetables
- Edamame beans 350g
- Cucumber 2 (600g required)
- Red pepper 5
- Butternut squash 350g
- Onion 4
- Baby spinach 120g
- Tinned tomatoes 3 x 400g tins (878g required)
- Broccoli 460g
- Mushrooms 190g
- Carrot 2
- Sweet potato mash 230g
- Sweet potato 240g
- Spinach 130g
- Spring onion 5
- Avocado 1
- Cherry tomatoes 1 x 300g pack (187g required)
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (1040ml required)
- Oat milk 1 x 1L carton (235ml required)
Fruit
- Mango chunks 360g
- Banana 2
- Apple 1
- Dried blueberries 17g
Herbs & Spices
- Cinnamon 2.25 tsp
- Ginger 2.25 tbsp
- Garlic 8 cloves
- Cumin 2 tsp
- Paprika 1 tsp
- Chilli flakes, optional to taste x2
- Chilli powder 1 tsp
Condiments & Oils
- Soy sauce 9 tbsp
- Sesame oil 1.25 tbsp
- Vegetable stock 2 cubes (makes 1L; 795ml required)
- Curry paste 23g
- Peanut butter 15g
- Teriyaki sauce 40g
- Tamari 2 tbsp
Tins & Jars
- Mixed beans 350g
Extras
- Maple syrup 1.5 tbsp
- Dark chocolate 70% 30g
- Almonds 40g
- Dried cranberries 15g
- Pumpkin seeds 30g
- Dark chocolate chips 14g
- Sesame seeds 1 tsp
- Walnuts 40g
- Lemon juice 2 tsp
- Beansprouts 95g
- 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 83g 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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