Monday
1500 kcal - 85g protein- Breakfast: Protein Waffles with Greek Yogurt and Berries (464 kcal, 35g protein)
- Lunch: Black Bean Burrito Bowl (475 kcal, 22g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (561 kcal, 28g protein)
Tesco Vegetarian High-Fibre Weekly High Protein Low Calorie Plan — 1,500 kcal
Free printable vegetarian UK high protein low calorie meal plan for Tesco: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketTesco
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forFat loss while preserving muscle mass
DietVegetarian
Estimated daily macros
Plan Quick Facts
Best forFat loss while preserving muscle mass
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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 Vegetarian High-Fibre Weekly High Protein Low Calorie Plan — 1,500 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.
7-day meal plan
Tuesday
1500 kcal - 90g protein- Breakfast: Protein Waffles with Greek Yogurt and Berries (496 kcal, 37g protein)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (496 kcal, 28g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (508 kcal, 25g protein)
Wednesday
1500 kcal - 95g protein- Breakfast: Protein Waffles with Greek Yogurt and Berries (533 kcal, 40g protein)
- Lunch: Cannellini Bean and Tomato Soup (397 kcal, 20g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (570 kcal, 35g protein)
Thursday
1500 kcal - 110g protein- Breakfast: Protein Waffles with Greek Yogurt and Berries (512 kcal, 38g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (488 kcal, 29g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (500 kcal, 43g protein)
Friday
1500 kcal - 100g protein- Breakfast: Protein Waffles with Greek Yogurt and Berries (500 kcal, 37g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (442 kcal, 33g protein)
- Dinner: Tofu Pad Thai (558 kcal, 30g protein)
Saturday
1500 kcal - 58g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (434 kcal, 16g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (500 kcal, 18g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (566 kcal, 24g protein)
Sunday
1500 kcal - 63g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (420 kcal, 15g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (508 kcal, 23g protein)
- Dinner: Red Lentil Dahl with Brown Rice (572 kcal, 25g protein)
Weekly shopping list
Protein
- Eggs 2
- Black beans tinned 215g
- Eggs 2 soft-boiled
- Firm tofu 250g
- Tinned chickpeas 125g
- Red lentils 125g
Carbs & Grains
- Wholemeal flour 55g
- Brown rice 85g dry
- Wholemeal pasta 95g dry
- Wholewheat noodles 95g dry
- Wholemeal roll 1
- Wholemeal pitta 1
- Rice noodles 95g dry
Vegetables
- Sweetcorn 65g
- Baby spinach 160g
- Avocado half
- Cherry tomatoes 7
- Tinned tomatoes 460g
- Onion 1
- Red pepper 1
- Broccoli 120g
- Spinach 70g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spring onion 3
- Peanuts 25g
- Carrot 1
- Celery 3 stalks
Dairy & Eggs
- Oat milk 110ml
- Low-fat Greek yogurt 110g
- Ricotta 110g
- Tinned coconut milk light 250ml
- Cottage cheese 235g
- Semi-skimmed milk 260ml
Extras & Condiments
- Whey protein powder 25g
- Frozen berries 65g
- Salsa 55g
- Coriander fresh
- Lime juice
- Garlic 2 cloves
- Parmesan 15g
- Olive oil 1 tbsp
- Mixed leaves 70g
- Tahini dressing 25g
- Mixed beans tinned 460g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Cannellini beans tinned 250g
- Vegetable stock 250ml
- Basil
- Mixed frozen veg 250g
- Curry paste 35g
- Soy sauce 2.5 tbsp
- Ginger 1.25 tsp
- Reduced-fat feta 70g
- Mixed herbs 1.25 tsp
- Beansprouts 115g
- Tamari 2.25 tbsp
- Weetabix 3 biscuits
- Banana 1
- Honey 1.25 tsp
- Hummus 105g
- Frozen mixed veg 260g
- Sesame oil 1.25 tsp
- Garam masala 2.5 tsp
Your 7-Day Meal Plan
Monday
1500 kcal85g protein
Breakfast464 kcal · 35g protein · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 464 kcal, 35g protein.
Recipe
- Add the base ingredients to a bowl: Whey protein powder 25g, Wholemeal flour 55g, Eggs 2, Oat milk 110ml, Low-fat Greek yogurt 110g, Frozen berries 65g.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch475 kcal · 22g protein · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 475 kcal, 22g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Black beans tinned 215g, Brown rice 85g dry, Sweetcorn 65g, Salsa 55g, Coriander fresh, Lime juice.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner561 kcal · 28g protein · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 561 kcal, 28g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Ricotta 110g, Wholemeal pasta 95g dry, Baby spinach 160g, Garlic 2 cloves, Parmesan 15g, Olive oil 1 tbsp.
- 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
- Eggs 2
- Black beans tinned 215g
- Eggs 2 soft-boiled
- Firm tofu 250g
- Tinned chickpeas 125g
- Red lentils 125g
Carbs & Grains
- Wholemeal flour 55g
- Brown rice 85g dry
- Wholemeal pasta 95g dry
- Wholewheat noodles 95g dry
- Wholemeal roll 1
- Wholemeal pitta 1
- Rice noodles 95g dry
Vegetables
- Sweetcorn 65g
- Baby spinach 160g
- Avocado half
- Cherry tomatoes 7
- Tinned tomatoes 460g
- Onion 1
- Red pepper 1
- Broccoli 120g
- Spinach 70g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spring onion 3
- Peanuts 25g
- Carrot 1
- Celery 3 stalks
Dairy & Eggs
- Oat milk 110ml
- Low-fat Greek yogurt 110g
- Ricotta 110g
- Tinned coconut milk light 250ml
- Cottage cheese 235g
- Semi-skimmed milk 260ml
Extras & Condiments
- Whey protein powder 25g
- Frozen berries 65g
- Salsa 55g
- Coriander fresh
- Lime juice
- Garlic 2 cloves
- Parmesan 15g
- Olive oil 1 tbsp
- Mixed leaves 70g
- Tahini dressing 25g
- Mixed beans tinned 460g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Cannellini beans tinned 250g
- Vegetable stock 250ml
- Basil
- Mixed frozen veg 250g
- Curry paste 35g
- Soy sauce 2.5 tbsp
- Ginger 1.25 tsp
- Reduced-fat feta 70g
- Mixed herbs 1.25 tsp
- Beansprouts 115g
- Tamari 2.25 tbsp
- Weetabix 3 biscuits
- Banana 1
- Honey 1.25 tsp
- Hummus 105g
- Frozen mixed veg 260g
- Sesame oil 1.25 tsp
- Garam masala 2.5 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 high protein low calorie 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 high protein low calorie 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.
Feedback
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