Tesco Vegetarian Training Day Weekly Budget Bodybuilding Plan — 2,000 kcal

Free printable vegetarian UK budget bodybuilding meal plan for Tesco: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~2000 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forBudget-focused muscle building
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forBudget-focused muscle building
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Tesco Vegetarian Training Day Weekly Budget Bodybuilding Plan — 2,000 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: TescoCalories: ~2000 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

2000 kcal - 96g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (405 kcal, 13g protein)
  • Lunch: Black Bean Burrito Bowl (557 kcal, 25g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (570 kcal, 25g protein)
  • Snack: Apple and Peanut Butter (278 kcal, 8g protein)
  • Snack: Skyr High-Protein Yogurt (190 kcal, 25g protein)

Tuesday

2000 kcal - 96g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (379 kcal, 12g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (509 kcal, 28g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (509 kcal, 21g protein)
  • Snack: Mixed Nuts and Dried Fruit (331 kcal, 9g protein)
  • Snack: Mini Protein Overnight Oats (272 kcal, 26g protein)

Wednesday

2000 kcal - 98g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (427 kcal, 13g protein)
  • Lunch: Cannellini Bean and Tomato Soup (427 kcal, 21g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (613 kcal, 45g protein)
  • Snack: Dark Chocolate and Almonds (346 kcal, 8g protein)
  • Snack: Tzatziki with Vegetable Dippers (187 kcal, 11g protein)

Thursday

2000 kcal - 96g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (430 kcal, 13g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (550 kcal, 32g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (510 kcal, 19g protein)
  • Snack: Banana and Almonds (336 kcal, 8g protein)
  • Snack: Cottage Cheese with Cucumber (174 kcal, 24g protein)

Friday

2000 kcal - 87g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (424 kcal, 13g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (503 kcal, 37g protein)
  • Dinner: Chickpea and Sweet Potato Stew (556 kcal, 21g protein)
  • Snack: Apple with Walnuts (278 kcal, 7g protein)
  • Snack: Peanut Butter with Celery Sticks (239 kcal, 9g protein)

Saturday

2000 kcal - 104g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (475 kcal, 29g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (502 kcal, 18g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (607 kcal, 34g protein)
  • Snack: Almond Butter with Celery Sticks (211 kcal, 7g protein)
  • Snack: Hard-Boiled Eggs (205 kcal, 16g protein)

Sunday

2000 kcal - 155g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (439 kcal, 27g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (488 kcal, 22g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (475 kcal, 29g protein)
  • Snack: Chocolate Protein Shake (244 kcal, 43g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (354 kcal, 34g protein)

Weekly shopping list

Protein

  • Black beans tinned 250g
  • Red lentils 150g
  • Eggs 2 soft-boiled
  • Tinned chickpeas 470g
  • Quorn mince 270g
  • Firm tofu 240g
  • Eggs 3

Carbs & Grains

  • Brown rice 100g dry
  • Rolled oats 45g
  • Wholemeal pasta 120g dry
  • Wholewheat noodles 105g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Sourdough bread 3 slices
  • Wholemeal bread 2 slices
  • Low-sugar granola 35g

Vegetables

  • Sweetcorn 75g
  • Tinned tomatoes 250g
  • Onion 1
  • Avocado half
  • Cherry tomatoes 7
  • Baby spinach 180g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Broccoli 135g
  • Cucumber 3/4
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Sweet potato 330g
  • Spinach 130g
  • Mushrooms 200g
  • Spring onion 3
  • Celery 2 stalks

Dairy & Eggs

  • Semi-skimmed milk 250ml
  • Peanut butter 1.25 tbsp
  • Skyr 190g
  • Coconut milk light 235ml
  • Low-fat Greek yogurt 135g
  • Butternut squash 525g
  • Cottage cheese 200g
  • Almond butter 1.25 tbsp

Extras & Condiments

  • Bran Flakes 55g
  • Frozen mixed berries 100g
  • Honey 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Apple 1
  • Mixed leaves 70g
  • Tahini dressing 25g
  • Curry paste 35g
  • Mixed nuts 35g
  • Raisins 25g
  • Banana half
  • Cannellini beans tinned 270g
  • Vegetable stock 270ml
  • Basil
  • Mixed herbs 1.25 tsp
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Soy sauce 2.75 tbsp
  • Banana 1
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Walnuts 25g
  • Garlic 1 clove
  • Olive oil 1.25 tsp
  • Parsley pinch
  • Hummus 105g
  • Teriyaki sauce 55g
  • Sesame seeds 1.25 tsp
  • Reduced-sugar baked beans 245g
  • Whey protein powder 35g

Your 7-Day Meal Plan

Monday

2000 kcal96g protein
Breakfast405 kcal · 13g protein · 3 min

Bran Flakes with Semi-Skimmed Milk and Berries

Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 405 kcal, 13g protein.

Recipe
  1. Add the base ingredients to a bowl: Bran Flakes 55g, Semi-skimmed milk 250ml, Frozen mixed berries 100g, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch557 kcal · 25g protein · 15 min

Black Bean Burrito Bowl

Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 557 kcal, 25g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Black beans tinned 250g, Brown rice 100g dry, Sweetcorn 75g, Salsa 65g, Coriander fresh, Lime juice.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner570 kcal · 25g protein · 25 min

Red Lentil Dahl with Brown Rice

Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 570 kcal, 25g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Red lentils 150g, Tinned tomatoes 250g, Onion 1, Garlic 4 cloves, Ginger 1.25 tsp, Garam masala 2.5 tsp, Brown rice 100g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack278 kcal · 8g protein · 1 min

Apple and Peanut Butter

Made with apple, peanut butter. Ready in 1 min — 278 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Apple 1, Peanut butter 1.25 tbsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack190 kcal · 25g protein · 1 min

Skyr High-Protein Yogurt

Made with skyr. Ready in 1 min — 190 kcal, 25g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 190g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Tesco.

Protein

  • Black beans tinned 250g
  • Red lentils 150g
  • Eggs 2 soft-boiled
  • Tinned chickpeas 470g
  • Quorn mince 270g
  • Firm tofu 240g
  • Eggs 3

Carbs & Grains

  • Brown rice 100g dry
  • Rolled oats 45g
  • Wholemeal pasta 120g dry
  • Wholewheat noodles 105g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Sourdough bread 3 slices
  • Wholemeal bread 2 slices
  • Low-sugar granola 35g

Vegetables

  • Sweetcorn 75g
  • Tinned tomatoes 250g
  • Onion 1
  • Avocado half
  • Cherry tomatoes 7
  • Baby spinach 180g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Broccoli 135g
  • Cucumber 3/4
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Sweet potato 330g
  • Spinach 130g
  • Mushrooms 200g
  • Spring onion 3
  • Celery 2 stalks

Dairy & Eggs

  • Semi-skimmed milk 250ml
  • Peanut butter 1.25 tbsp
  • Skyr 190g
  • Coconut milk light 235ml
  • Low-fat Greek yogurt 135g
  • Butternut squash 525g
  • Cottage cheese 200g
  • Almond butter 1.25 tbsp

Extras & Condiments

  • Bran Flakes 55g
  • Frozen mixed berries 100g
  • Honey 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Apple 1
  • Mixed leaves 70g
  • Tahini dressing 25g
  • Curry paste 35g
  • Mixed nuts 35g
  • Raisins 25g
  • Banana half
  • Cannellini beans tinned 270g
  • Vegetable stock 270ml
  • Basil
  • Mixed herbs 1.25 tsp
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Soy sauce 2.75 tbsp
  • Banana 1
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Walnuts 25g
  • Garlic 1 clove
  • Olive oil 1.25 tsp
  • Parsley pinch
  • Hummus 105g
  • Teriyaki sauce 55g
  • Sesame seeds 1.25 tsp
  • Reduced-sugar baked beans 245g
  • Whey protein powder 35g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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 budget bodybuilding 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.

Can I print this budget bodybuilding meal plan or save it as a PDF?

Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.

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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.

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