Tesco Vegetarian Sunday Prep Weekly Busy Professional Plan — 1,800 kcal

Free printable vegetarian UK busy professional meal plan for Tesco: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1800 kcal/day
Weekly budget£40–55
Prep difficultyBatch cook (prep on Sunday)
Best forMinimal daily cooking, batch prep
DietVegetarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forMinimal daily cooking, batch prep
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleBatch cook (prep on Sunday)
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.

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Tesco Vegetarian Sunday Prep Weekly Busy Professional 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: £40–55Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 111g protein
  • Breakfast: Greek Yogurt with Mixed Berries (322 kcal, 27g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (524 kcal, 27g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (618 kcal, 38g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (336 kcal, 19g protein)

Tuesday

1800 kcal - 105g protein
  • Breakfast: Greek Yogurt with Mixed Berries (325 kcal, 27g protein)
  • Lunch: Baked Falafel and Salad Pitta (609 kcal, 22g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (568 kcal, 49g protein)
  • Snack: Walnuts and Dried Blueberries (298 kcal, 7g protein)

Wednesday

1800 kcal - 131g protein
  • Breakfast: Greek Yogurt with Mixed Berries (351 kcal, 29g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (527 kcal, 35g protein)
  • Dinner: Tofu Pad Thai (702 kcal, 38g protein)
  • Snack: Skyr High-Protein Yogurt (220 kcal, 29g protein)

Thursday

1800 kcal - 104g protein
  • Breakfast: Greek Yogurt with Mixed Berries (320 kcal, 27g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (600 kcal, 24g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (573 kcal, 24g protein)
  • Snack: Mini Protein Overnight Oats (307 kcal, 29g protein)

Friday

1800 kcal - 102g protein
  • Breakfast: Greek Yogurt with Mixed Berries (345 kcal, 29g protein)
  • Lunch: Edamame and Soba Noodle Salad (605 kcal, 32g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (648 kcal, 29g protein)
  • Snack: Tzatziki with Vegetable Dippers (202 kcal, 12g protein)

Saturday

1800 kcal - 114g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (526 kcal, 42g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (499 kcal, 22g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (595 kcal, 25g protein)
  • Snack: Cottage Cheese with Cucumber (180 kcal, 25g protein)

Sunday

1800 kcal - 120g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (482 kcal, 38g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (507 kcal, 30g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (583 kcal, 43g protein)
  • Snack: Peanut Butter with Celery Sticks (228 kcal, 9g protein)

Weekly shopping list

Protein

  • Eggs 2 hard-boiled
  • Firm tofu 270g
  • Tinned chickpeas 135g
  • Eggs 4
  • Red lentils 175g
  • Green lentils 140g
  • Quorn mince 250g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 105g dry
  • Oatcakes 5
  • Wholemeal pitta 1
  • Wholemeal roll 1
  • Rice noodles 115g dry
  • Rolled oats 55g
  • Soba noodles 115g dry
  • Low-sugar granola 55g
  • Wholemeal pasta 115g dry

Vegetables

  • Tomato 1
  • Cucumber 5 slices
  • Spinach 80g
  • Cherry tomatoes 11
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Spring onion 4
  • Peanuts 30g
  • Baby spinach 135g
  • Tinned tomatoes 270g
  • Edamame beans 145g
  • Cucumber 3/4
  • Onion 1
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3

Dairy & Eggs

  • Low-fat Greek yogurt 270g
  • Tinned coconut milk light 270ml
  • Skyr 220g
  • Semi-skimmed milk 135ml
  • Coconut milk light 280ml
  • Cottage cheese 210g
  • Peanut butter 2.5 tbsp

Extras & Condiments

  • Frozen mixed berries 135g
  • Honey 1.25 tsp
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Reduced-fat cheddar 55g
  • Falafel 5 baked
  • Hummus 55g
  • Mixed leaves 55g
  • Reduced-fat feta 80g
  • Olive oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Beansprouts 145g
  • Tamari 3 tbsp
  • Lime juice
  • Curry powder 2.75 tsp
  • Frozen mixed veg 270g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.25 tsp
  • Banana 3/4
  • Ginger 1.5 tsp
  • Garlic 4 cloves
  • Garam masala 3 tsp
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Frozen berries 110g
  • Vegetable stock 700ml
  • Cumin 1.5 tsp
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal111g protein
Breakfast322 kcal · 27g protein · 3 min

Greek Yogurt with Mixed Berries

Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 322 kcal, 27g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 270g, Frozen mixed berries 135g, 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.
Lunch524 kcal · 27g protein · 10 min

Egg Mayo Sandwich on Wholemeal

Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 524 kcal, 27g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 2 hard-boiled, Light mayo 25g, Wholemeal bread 3 slices, Watercress 40g, Mustard 1.25 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
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.
Snack336 kcal · 19g protein · 3 min

Reduced-Fat Cheddar on Oatcakes

Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 336 kcal, 19g protein.

Recipe
  1. Lay out the ingredients: Reduced-fat cheddar 55g, Oatcakes 5.
  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: £40–55/week for one person from Tesco.

Protein

  • Eggs 2 hard-boiled
  • Firm tofu 270g
  • Tinned chickpeas 135g
  • Eggs 4
  • Red lentils 175g
  • Green lentils 140g
  • Quorn mince 250g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 105g dry
  • Oatcakes 5
  • Wholemeal pitta 1
  • Wholemeal roll 1
  • Rice noodles 115g dry
  • Rolled oats 55g
  • Soba noodles 115g dry
  • Low-sugar granola 55g
  • Wholemeal pasta 115g dry

Vegetables

  • Tomato 1
  • Cucumber 5 slices
  • Spinach 80g
  • Cherry tomatoes 11
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Spring onion 4
  • Peanuts 30g
  • Baby spinach 135g
  • Tinned tomatoes 270g
  • Edamame beans 145g
  • Cucumber 3/4
  • Onion 1
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3

Dairy & Eggs

  • Low-fat Greek yogurt 270g
  • Tinned coconut milk light 270ml
  • Skyr 220g
  • Semi-skimmed milk 135ml
  • Coconut milk light 280ml
  • Cottage cheese 210g
  • Peanut butter 2.5 tbsp

Extras & Condiments

  • Frozen mixed berries 135g
  • Honey 1.25 tsp
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Reduced-fat cheddar 55g
  • Falafel 5 baked
  • Hummus 55g
  • Mixed leaves 55g
  • Reduced-fat feta 80g
  • Olive oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Beansprouts 145g
  • Tamari 3 tbsp
  • Lime juice
  • Curry powder 2.75 tsp
  • Frozen mixed veg 270g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.25 tsp
  • Banana 3/4
  • Ginger 1.5 tsp
  • Garlic 4 cloves
  • Garam masala 3 tsp
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Frozen berries 110g
  • Vegetable stock 700ml
  • Cumin 1.5 tsp
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 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.

Glass meal prep containersBudget plastic tubsPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Switch to own-brand products across the board
  • 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 busy professional plan cost per week?

This plan is designed for Tesco and typically costs £40–55 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 busy professional 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?

Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.

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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