Tesco Vegan Budget-Smart Weekly Budget Fat Loss Plan — 1,800 kcal

Free printable vegan UK budget fat loss meal plan for Tesco: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forBudget-conscious fat loss on ~£30/week
DietVegan

Estimated daily macros

Protein
120g
Carbs
160g
Fats
50g
Fibre
35g

Plan Quick Facts

Best forBudget-conscious fat loss on ~£30/week
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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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 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 calories, protein totals and the weekly shopping list.

Supermarket: TescoCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegan

7-day meal plan

Monday

1800 kcal - 82g protein
  • Breakfast: Chia Seed Pudding with Mango (376 kcal, 12g protein)
  • Lunch: Cannellini Bean and Tomato Soup (430 kcal, 21g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (618 kcal, 38g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (376 kcal, 11g protein)

Tuesday

1800 kcal - 80g protein
  • Breakfast: Chia Seed Pudding with Mango (385 kcal, 12g protein)
  • Lunch: Miso Tofu and Edamame Bowl (577 kcal, 38g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (522 kcal, 19g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (316 kcal, 11g protein)

Wednesday

1800 kcal - 73g protein
  • Breakfast: Chia Seed Pudding with Mango (368 kcal, 12g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (499 kcal, 18g protein)
  • Dinner: Tofu Pad Thai (631 kcal, 34g protein)
  • Snack: Almonds and Dried Cranberries (302 kcal, 9g protein)

Thursday

1800 kcal - 71g protein
  • Breakfast: Chia Seed Pudding with Mango (362 kcal, 12g protein)
  • Lunch: Black Bean Burrito Bowl (570 kcal, 26g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (557 kcal, 23g protein)
  • Snack: Oat Biscuits with Peanut Butter (311 kcal, 10g protein)

Friday

1800 kcal - 68g protein
  • Breakfast: Chia Seed Pudding with Mango (385 kcal, 12g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (495 kcal, 22g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (618 kcal, 27g protein)
  • Snack: Walnuts and Dried Blueberries (302 kcal, 7g protein)

Saturday

1800 kcal - 105g protein
  • Breakfast: Tofu Scramble with Peppers (389 kcal, 30g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (551 kcal, 32g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (591 kcal, 30g protein)
  • Snack: Roasted Spiced Chickpeas (269 kcal, 13g protein)

Sunday

1800 kcal - 91g protein
  • Breakfast: Tofu Scramble with Peppers (384 kcal, 29g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (596 kcal, 24g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (582 kcal, 29g protein)
  • Snack: Carrot Sticks with Hummus (238 kcal, 9g protein)

Weekly shopping list

Protein

  • Firm tofu 270g
  • Tinned chickpeas 135g
  • Silken tofu 205g
  • Red lentils 135g
  • Black beans tinned 260g
  • Green lentils 135g
  • Green lentils tinned 270g

Carbs & Grains

  • Brown rice 105g dry
  • Rice cakes 3
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 105g dry
  • Oat biscuits 5
  • Wholewheat noodles 105g dry

Vegetables

  • Tinned tomatoes 525g
  • Onion 1
  • Edamame beans 135g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Spring onion 4
  • Peanuts 25g
  • Sweetcorn 80g
  • Baby spinach 195g
  • Courgette 1
  • Red pepper 1
  • Mixed peppers 135g
  • Broccoli 135g
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 340g

Dairy & Eggs

  • Coconut milk 270ml
  • Tinned coconut milk light 270ml
  • Peanut butter 1.25 tbsp
  • Butternut squash 550g
  • Coconut milk light 260ml

Extras & Condiments

  • Chia seeds 40g
  • Mango chunks 135g
  • Vanilla extract drop
  • Cannellini beans tinned 270g
  • Garlic 4 cloves
  • Vegetable stock 270ml
  • Basil
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Banana 1
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Hummus 105g
  • Beansprouts 130g
  • Tamari 2.75 tbsp
  • Lime juice
  • Almonds 35g
  • Dried cranberries 25g
  • Salsa 65g
  • Coriander fresh
  • Cumin 1.25 tsp
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Turmeric 0.75 tsp
  • Olive oil 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Curry powder 2.75 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal82g protein
Breakfast376 kcal · 12g protein · 5 min

Chia Seed Pudding with Mango

Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 376 kcal, 12g protein.

Recipe
  1. Add Chia seeds 40g, Coconut milk 270ml, Mango chunks 135g, Vanilla extract drop to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch430 kcal · 21g protein · 15 min

Cannellini Bean and Tomato Soup

Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 430 kcal, 21g protein.

Recipe
  1. Prep the listed ingredients: Cannellini beans tinned 270g, Tinned tomatoes 525g, Onion 1, Garlic 4 cloves, Vegetable stock 270ml, Basil.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner618 kcal · 38g protein · 25 min

Tofu and Vegetable Curry with Brown Rice

Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 618 kcal, 38g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 270g, Tinned chickpeas 135g, Mixed frozen veg 270g, Tinned coconut milk light 270ml, Curry paste 40g, Brown rice 105g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack376 kcal · 11g protein · 3 min

Banana and Peanut Butter on Rice Cakes

Made with banana, peanut butter, rice cakes. Ready in 3 min — 376 kcal, 11g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Banana 1, Peanut butter 1.25 tbsp, Rice cakes 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.

Weekly Shopping List

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

Protein

  • Firm tofu 270g
  • Tinned chickpeas 135g
  • Silken tofu 205g
  • Red lentils 135g
  • Black beans tinned 260g
  • Green lentils 135g
  • Green lentils tinned 270g

Carbs & Grains

  • Brown rice 105g dry
  • Rice cakes 3
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 105g dry
  • Oat biscuits 5
  • Wholewheat noodles 105g dry

Vegetables

  • Tinned tomatoes 525g
  • Onion 1
  • Edamame beans 135g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Spring onion 4
  • Peanuts 25g
  • Sweetcorn 80g
  • Baby spinach 195g
  • Courgette 1
  • Red pepper 1
  • Mixed peppers 135g
  • Broccoli 135g
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 340g

Dairy & Eggs

  • Coconut milk 270ml
  • Tinned coconut milk light 270ml
  • Peanut butter 1.25 tbsp
  • Butternut squash 550g
  • Coconut milk light 260ml

Extras & Condiments

  • Chia seeds 40g
  • Mango chunks 135g
  • Vanilla extract drop
  • Cannellini beans tinned 270g
  • Garlic 4 cloves
  • Vegetable stock 270ml
  • Basil
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Banana 1
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Hummus 105g
  • Beansprouts 130g
  • Tamari 2.75 tbsp
  • Lime juice
  • Almonds 35g
  • Dried cranberries 25g
  • Salsa 65g
  • Coriander fresh
  • Cumin 1.25 tsp
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Turmeric 0.75 tsp
  • Olive oil 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Curry powder 2.75 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp

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 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. 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 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 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 vegan eaters?

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

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