What this plan is for
A Tesco budget fat loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Vegan Budget-Smart Weekly Budget Fat Loss Plan — 1,800 kcal
Budget-conscious fat loss on ~£30/week. This 7-day plan targets 1,800 kcal/day and averages 84g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Every meal already carries at least one lower-calorie swap — cauliflower rice, extra tofu or pulses instead of extra carbs, lighter plant milks — to keep calories down without cutting protein.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalBudget Fat Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal84g protein266g carbs43g fat46g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person88g protein · 264g carbs per person
Breakfast548 kcal · 17g protein · 83g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 548 kcal, 17g protein, 83g carbs.
Recipe
Ingredients
- 70g rolled oats
- 250ml oat milk
- 1 banana
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. 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 banana and peanut butter.
Lunch477 kcal · 19g protein · 90g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 477 kcal, 19g protein, 90g carbs.
Recipe
Ingredients
- ¾ of a standard tin of black beans, drained
- 70g brown rice (dry weight)
- 50g sweetcorn
- 40g salsa
- coriander fresh, to taste
- lime juice, to taste
Check the label for: Celery. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain black beans; rinse the pulses under cold water.
- Arrange black beans, brown rice (dry weight), sweetcorn, coriander fresh and lime juice, to taste in a bowl and finish with salsa.
Dinner624 kcal · 38g protein · 80g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 624 kcal, 38g protein, 80g carbs.
Recipe
Ingredients
- 175g firm tofu
- 70g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- ¾ 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 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.
Snack150 kcal · 14g protein · 11g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate). Ready in 5 min — 150 kcal, 14g protein, 11g carbs.
Recipe
Ingredients
- 125g frozen edamame beans
- sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Drain frozen edamame beans; rinse the pulses under cold water.
- Combine frozen edamame beans and sea salt, to taste 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 Budget-Smart Weekly Budget Fat Loss 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
1799 kcal - 88g protein, 264g carbs, 41g fat, 42g fibre- Breakfast: Banana and Peanut Butter Porridge (548 kcal, 17g protein, 83g carbs, 15g fat, 13g fibre per person)
- Lunch: Black Bean Burrito Bowl (477 kcal, 19g protein, 90g carbs, 2g fat, 14g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (624 kcal, 38g protein, 80g carbs, 18g fat, 9g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (150 kcal, 14g protein, 11g carbs, 6g fat, 6g fibre per person)
Tuesday
1801 kcal - 72g protein, 279g carbs, 45g fat, 49g fibre- Breakfast: Banana and Peanut Butter Porridge (458 kcal, 14g protein, 71g carbs, 12g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (384 kcal, 16g protein, 72g carbs, 2g fat, 12g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (765 kcal, 31g protein, 111g carbs, 24g fat, 19g fibre per person)
- Snack: Roasted Spiced Chickpeas (194 kcal, 11g protein, 25g carbs, 7g fat, 7g fibre per person)
Wednesday
1796 kcal - 80g protein, 229g carbs, 62g fat, 38g fibre- Breakfast: Banana and Peanut Butter Porridge (490 kcal, 15g protein, 76g carbs, 13g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (476 kcal, 24g protein, 74g carbs, 10g fat, 14g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (754 kcal, 38g protein, 76g carbs, 33g fat, 11g fibre per person)
- Snack: Almond Butter with Celery Sticks (76 kcal, 3g protein, 3g carbs, 6g fat, 2g fibre per person)
Thursday
1801 kcal - 74g protein, 294g carbs, 35g fat, 57g fibre- Breakfast: Banana and Peanut Butter Porridge (506 kcal, 15g protein, 77g carbs, 14g fat, 12g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (498 kcal, 25g protein, 77g carbs, 10g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (668 kcal, 31g protein, 122g carbs, 5g fat, 28g fibre per person)
- Snack: Apple and Peanut Butter (129 kcal, 3g protein, 18g carbs, 6g fat, 3g fibre per person)
Friday
1801 kcal - 88g protein, 274g carbs, 42g fat, 50g fibre- Breakfast: Banana and Peanut Butter Porridge (578 kcal, 18g protein, 87g carbs, 16g fat, 13g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (522 kcal, 38g protein, 64g carbs, 15g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (524 kcal, 27g protein, 102g carbs, 2g fat, 26g fibre per person)
- Snack: Banana and Almonds (177 kcal, 5g protein, 21g carbs, 9g fat, 4g fibre per person)
Saturday
1799 kcal - 95g protein, 269g carbs, 35g fat, 45g fibre- Breakfast: Baked Beans on Wholemeal Toast (301 kcal, 16g protein, 52g carbs, 2g fat, 12g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (555 kcal, 40g protein, 67g carbs, 16g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (741 kcal, 36g protein, 128g carbs, 4g fat, 21g fibre per person)
- Snack: Apple with Walnuts (202 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
Sunday
1796 kcal - 90g protein, 255g carbs, 44g fat, 41g fibre- Breakfast: Baked Beans on Wholemeal Toast (327 kcal, 17g protein, 57g carbs, 3g fat, 13g fibre per person)
- Lunch: Black Bean Burrito Bowl (551 kcal, 22g protein, 104g carbs, 3g fat, 17g fibre per person)
- Dinner: Tofu Pad Thai (717 kcal, 46g protein, 77g carbs, 26g fat, 8g fibre per person)
- Snack: Almonds and Dried Cranberries (201 kcal, 5g protein, 17g carbs, 12g fat, 3g fibre per person)
Weekly shopping list
Protein
- Black beans 490g
- Firm tofu 850g
- Tinned chickpeas 470g
- Green lentils 330g
- Red lentils 95g
Carbs & Grains
- Rolled oats 350g
- Brown rice 440g
- Wholewheat noodles 150g
- Wholemeal bread 4 slices
- Wholemeal 1 roll
- Rice noodles 80g
Vegetables
- Broccoli 350g
- Spring onion 5
- edamame beans 130g
- Baby spinach 190g
- Tinned tomatoes 2 x 400g tins (432g required)
- Onion 4
- Sweet potato 300g
- mixed veg 150g
- Celery 3 sticks
- Red pepper 1
- Mushrooms 180g
- Carrot 2
- Sweet potato mash 220g
- Butternut squash 380g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1149ml required)
- Coconut milk light 1 x 400ml tin (278ml required)
Fruit
- Banana 5
- Apple 2
Herbs & Spices
- Coriander, optional to taste x3
- Smoked paprika 0.75 tsp
- Cumin 2.75 tsp
- Chilli powder 0.75 tsp
- Ginger 2 tsp
- Garlic 6 cloves
Condiments & Oils
- Peanut butter 75g
- Salsa 130g
- Teriyaki sauce 35g
- Curry paste 45g
- Olive oil 0.75 tsp
- Tahini 30g
- Almond butter 2.25 tsp
- Soy sauce 3.75 tbsp
- Vegetable stock 2 cubes (makes 1L; 827ml required)
- Tamari 2 tbsp
Tins & Jars
- Mixed beans 300g
- Reduced-sugar baked beans 380g
Extras
- Sweetcorn 150g
- Lime juice, optional to taste x4
- Sesame seeds 1 tsp
- Sea salt, optional to taste
- Lemon juice, optional to taste x2
- Almonds 45g
- Walnuts 19g
- Beansprouts 95g
- Peanuts 19g
- Dried cranberries 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
- Swap a carb side for extra lean protein when a meal feels short on fullness
- 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
Frequently Asked Questions
How much does this budget fat loss 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 84g 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 budget fat loss plan?
Plenty of budget fat loss plans share the same 1,800 kcal target — the difference here is that each meal already has a lower-calorie substitution built in, rather than leaving that to you.
Can I print this budget fat loss 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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