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 - 77g protein
  • Breakfast: Oat Porridge with Berries (424 kcal, 15g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (476 kcal, 21g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (609 kcal, 34g protein)
  • Snack: Walnuts and Dried Blueberries (291 kcal, 7g protein)

Tuesday

1800 kcal - 81g protein
  • Breakfast: Oat Porridge with Berries (427 kcal, 15g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (547 kcal, 32g protein)
  • Dinner: Chickpea and Sweet Potato Stew (560 kcal, 21g protein)
  • Snack: Roasted Spiced Chickpeas (266 kcal, 13g protein)

Wednesday

1800 kcal - 82g protein
  • Breakfast: Oat Porridge with Berries (409 kcal, 14g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (574 kcal, 23g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (587 kcal, 36g protein)
  • Snack: Carrot Sticks with Hummus (230 kcal, 9g protein)

Thursday

1800 kcal - 71g protein
  • Breakfast: Oat Porridge with Berries (430 kcal, 15g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (537 kcal, 24g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (511 kcal, 19g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (322 kcal, 13g protein)

Friday

1800 kcal - 84g protein
  • Breakfast: Oat Porridge with Berries (408 kcal, 14g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (511 kcal, 31g protein)
  • Dinner: Tofu Pad Thai (613 kcal, 33g protein)
  • Snack: Apple with Walnuts (268 kcal, 6g protein)

Saturday

1800 kcal - 67g protein
  • Breakfast: Peanut Butter Overnight Oats (496 kcal, 21g protein)
  • Lunch: Baked Falafel and Salad Pitta (519 kcal, 18g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (496 kcal, 21g protein)
  • Snack: Banana and Almonds (289 kcal, 7g protein)

Sunday

1800 kcal - 72g protein
  • Breakfast: Peanut Butter Overnight Oats (499 kcal, 21g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (476 kcal, 21g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (523 kcal, 23g protein)
  • Snack: Dark Chocolate and Almonds (302 kcal, 7g protein)

Weekly shopping list

Protein

  • Green lentils 130g
  • Firm tofu 260g
  • Tinned chickpeas 270g
  • Red lentils 135g
  • Green lentils 115g dry

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 120g dry
  • Wholewheat noodles 105g dry
  • Wholemeal roll 1
  • Rice noodles 100g dry
  • Wholemeal pitta 1

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Broccoli 260g
  • Spring onion 3
  • Sweet potato 330g
  • Tinned tomatoes 525g
  • Spinach 135g
  • Baby spinach 130g
  • Carrot 3
  • Celery 3 stalks
  • Peanuts 25g
  • Tomato 1
  • Cucumber 5 slices

Dairy & Eggs

  • Oat milk 400ml
  • Tinned coconut milk light 260ml
  • Butternut squash 525g
  • Peanut butter 40g
  • Coconut milk light 230ml

Extras & Condiments

  • Frozen mixed berries 105g
  • Vegetable stock 650ml
  • Cumin 1.25 tsp
  • Teriyaki sauce 55g
  • Sesame seeds 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Garlic 3 cloves
  • Paprika 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Olive oil 1.25 tsp
  • Curry powder 2.5 tsp
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Hummus 75g
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Lime juice
  • Apple 1
  • Banana 1
  • Falafel 5 baked
  • Mixed leaves 45g
  • Almonds 25g
  • Garam masala 2.25 tsp
  • Dark chocolate 70% 35g

Your 7-Day Meal Plan

Monday

1800 kcal77g protein
Breakfast424 kcal · 15g protein · 7 min

Oat Porridge with Berries

Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 424 kcal, 15g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 105g, Oat milk 400ml, Frozen mixed berries 105g.
  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.
Lunch476 kcal · 21g protein · 15 min

Lentil and Roasted Vegetable Soup

Made with green lentils, courgette, red pepper. Ready in 15 min — 476 kcal, 21g protein.

Recipe
  1. Prep the listed ingredients: Green lentils 130g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 650ml, Cumin 1.25 tsp.
  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.
Dinner609 kcal · 34g protein · 20 min

Teriyaki Tofu with Brown Rice and Broccoli

Made with firm tofu, brown rice, broccoli. Ready in 20 min — 609 kcal, 34g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 260g, Brown rice 120g dry, Broccoli 260g, Teriyaki sauce 55g, Sesame seeds 1.25 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack291 kcal · 7g protein · 1 min

Walnuts and Dried Blueberries

Made with walnuts, dried blueberries. Ready in 1 min — 291 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Walnuts 35g, Dried blueberries 25g.
  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.

Weekly Shopping List

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

Protein

  • Green lentils 130g
  • Firm tofu 260g
  • Tinned chickpeas 270g
  • Red lentils 135g
  • Green lentils 115g dry

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 120g dry
  • Wholewheat noodles 105g dry
  • Wholemeal roll 1
  • Rice noodles 100g dry
  • Wholemeal pitta 1

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Broccoli 260g
  • Spring onion 3
  • Sweet potato 330g
  • Tinned tomatoes 525g
  • Spinach 135g
  • Baby spinach 130g
  • Carrot 3
  • Celery 3 stalks
  • Peanuts 25g
  • Tomato 1
  • Cucumber 5 slices

Dairy & Eggs

  • Oat milk 400ml
  • Tinned coconut milk light 260ml
  • Butternut squash 525g
  • Peanut butter 40g
  • Coconut milk light 230ml

Extras & Condiments

  • Frozen mixed berries 105g
  • Vegetable stock 650ml
  • Cumin 1.25 tsp
  • Teriyaki sauce 55g
  • Sesame seeds 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Garlic 3 cloves
  • Paprika 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Olive oil 1.25 tsp
  • Curry powder 2.5 tsp
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Hummus 75g
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Lime juice
  • Apple 1
  • Banana 1
  • Falafel 5 baked
  • Mixed leaves 45g
  • Almonds 25g
  • Garam masala 2.25 tsp
  • Dark chocolate 70% 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 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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