Tesco Vegan High-Fibre Anti-Inflammatory Plan — 1,800 kcal
Free 7-day Vegan anti-inflammatory meal plan for Tesco. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 290 kcal, 22g protein.
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber half. Ready in 12 min — 420 kcal, 22g protein.
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 480 kcal, 26g protein.
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 180 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Firm tofu 200g
- Silken tofu 150g
- Green lentils tinned 200g
- Black beans tinned 200g
Carbs & Grains
- Soba noodles 80g dry
- Rice noodles 80g dry
- Brown rice 80g dry
- Rolled oats 50g
- Wholemeal pitta 1
- Wholewheat noodles 80g dry
Vegetables
- Mixed peppers 100g
- Edamame beans 100g
- Cucumber half
- Red pepper 1
- Spring onion 3
- Peanuts 20g
- Carrot 2
- Tinned tomatoes 400g
- Onion 1
- Baby spinach 150g
- Courgette 1 roasted
- Spinach 30g
- Mushrooms 200g
- Sweet potato mash 250g
- Sweetcorn 60g
- Broccoli 200g
- Frozen edamame beans 150g
Dairy & Eggs
- Coconut milk light 200ml
- Peanut butter 30g
- Oat milk 300ml
Extras & Condiments
- Turmeric 0.5 tsp
- Cumin 0.5 tsp
- Olive oil 1 tsp
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Hummus 60g
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Curry paste 30g
- Honey 1 tbsp
- Chia seeds 1 tsp
- Miso paste 1 tbsp
- Garam masala 2 tsp
- Apple 1
- Walnuts 20g
- Banana 1
- Almonds 20g
- Salsa 50g
- Coriander fresh
- Chilli powder 1 tsp
- Dark chocolate 70% 30g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Teriyaki sauce 40g
- Sea salt pinch
- Paprika 1 tsp
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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 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. 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.
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.