Tesco Vegetarian Workweek Prep Busy Professional Plan — 1,800 kcal
Free 7-day Vegetarian busy professional meal plan for Tesco. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 370 kcal, 24g protein.
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 440 kcal, 20g protein.
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 450 kcal, 20g protein.
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 180 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Eggs 3
- Black beans tinned 200g
- Red lentils 120g
- Quorn mince 200g
- Firm tofu 180g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 80g dry
- Wholewheat noodles 80g dry
- Rice cakes 2
- Oatcakes 4
Vegetables
- Sweetcorn 60g
- Tinned tomatoes 200g
- Onion 1
- Carrot 2
- Avocado half
- Cherry tomatoes 6
- Baby spinach 150g
- Broccoli 100g
- Courgette 1 roasted
- Sweet potato 250g
- Spinach 100g
- Pea protein powder 30g
- Spring onion 2
- Celery 2 stalks
Dairy & Eggs
- Butter 5g
- Semi-skimmed milk 30ml
- Coconut milk light 200ml
- Low-fat Greek yogurt 150g
- Butternut squash 400g
- Peanut butter 1 tbsp
- Cottage cheese 200g
- Oat milk 250ml
Extras & Condiments
- Salsa 50g
- Coriander fresh
- Lime juice
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Hummus 60g
- Mixed leaves 60g
- Tahini dressing 20g
- Curry paste 30g
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Olive oil 1 tsp
- Cannellini beans tinned 200g
- Vegetable stock 200ml
- Basil
- Frozen berries 60g
- Honey 1 tsp
- Soy sauce 2 tbsp
- Banana 1
- Paprika 1 tsp
- Bran Flakes 45g
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Reduced-sugar baked beans 200g
- Reduced-fat cheddar 40g
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.
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.