What this plan is for
A Tesco high protein low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Vegetarian High Protein Low Calorie Plan — 1,500 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 104g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,499 kcal104g protein188g carbs37g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person111g protein · 221g carbs per person
Breakfast197 kcal · 27g protein · 16g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 197 kcal, 27g protein, 16g carbs.
Recipe
Ingredients
- 7 egg whites
- ¾ pepper
- ½ onion
- olive oil spray, as needed
- 1 tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and onion, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with mixed herbs.
Lunch548 kcal · 28g protein · 86g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 548 kcal, 28g protein, 86g carbs.
Recipe
Ingredients
- 90g soba noodles (dry weight)
- 100g edamame beans
- ½ cucumber
- 1 red pepper
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner754 kcal · 56g protein · 119g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 754 kcal, 56g protein, 119g carbs.
Recipe
Ingredients
- 225g Quorn mince
- 100g wholemeal pasta (dry weight)
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Weekly Shopping List
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Estimated cost: £30–40/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
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Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Tesco Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for broad choice, easy vegetarian swaps, high-protein dairy, ready-to-eat helpers and Clubcard-style shops.
- Good when a plan needs a specific diet type because the range is usually wider than discount stores.
- Use own-brand alternatives first, then only add premium products where they solve a real convenience problem.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Tesco | Tesco pages can use wider choice, online availability and convenient high-protein or free-from options. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Vegetarian 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 macros and the weekly shopping list.
7-day meal plan
Monday
1499 kcal - 111g protein, 221g carbs, 23g fat, 50g fibre- Breakfast: Egg White Omelette with Peppers (197 kcal, 27g protein, 16g carbs, 1g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (548 kcal, 28g protein, 86g carbs, 14g fat, 13g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (754 kcal, 56g protein, 119g carbs, 8g fat, 31g fibre per person)
Tuesday
1499 kcal - 91g protein, 185g carbs, 42g fat, 31g fibre- Breakfast: Egg White Omelette with Peppers (153 kcal, 20g protein, 14g carbs, 1g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (491 kcal, 28g protein, 84g carbs, 3g fat, 15g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (855 kcal, 43g protein, 87g carbs, 38g fat, 12g fibre per person)
Wednesday
1500 kcal - 105g protein, 207g carbs, 28g fat, 42g fibre- Breakfast: Egg White Omelette with Peppers (204 kcal, 28g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (411 kcal, 23g protein, 77g carbs, 2g fat, 24g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (885 kcal, 54g protein, 113g carbs, 25g fat, 12g fibre per person)
Thursday
1499 kcal - 98g protein, 222g carbs, 24g fat, 51g fibre- Breakfast: Egg White Omelette with Peppers (238 kcal, 31g protein, 22g carbs, 1g fat, 7g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (473 kcal, 26g protein, 46g carbs, 20g fat, 6g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (788 kcal, 41g protein, 154g carbs, 3g fat, 38g fibre per person)
Friday
1499 kcal - 110g protein, 151g carbs, 47g fat, 25g fibre- Breakfast: Egg White Omelette with Peppers (172 kcal, 23g protein, 15g carbs, 1g fat, 5g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (610 kcal, 41g protein, 59g carbs, 20g fat, 12g fibre per person)
- Dinner: Tofu Pad Thai (717 kcal, 46g protein, 77g carbs, 26g fat, 8g fibre per person)
Saturday
1501 kcal - 107g protein, 180g carbs, 41g fat, 28g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (359 kcal, 28g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (633 kcal, 46g protein, 77g carbs, 18g fat, 8g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (509 kcal, 33g protein, 60g carbs, 14g fat, 14g fibre per person)
Sunday
1497 kcal - 109g protein, 150g carbs, 55g fat, 24g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (358 kcal, 28g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (495 kcal, 38g protein, 67g carbs, 12g fat, 10g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (644 kcal, 43g protein, 40g carbs, 34g fat, 8g fibre per person)
Weekly shopping list
Protein
- Egg whites 1.1kg
- Quorn mince 230g
- Red lentils 85g
- Firm tofu 800g
- Tinned chickpeas 85g
- Eggs 8
- Green lentils 360g
Carbs & Grains
- Soba noodles 90g
- Wholemeal pasta 110g
- Wholemeal 2 rolls
- Wholemeal 1 pitta
- Brown rice 180g
- Wholemeal bread 9 slices
- Rice noodles 80g
- Wholewheat noodles 85g
Vegetables
- Mixed peppers 550g
- Onion 7
- Edamame beans 120g
- Cucumber 1 (207g required)
- Red pepper 2
- Tinned tomatoes 3 x 400g tins (914g required)
- Carrot 4
- Celery 2 stalks
- mixed veg 170g
- Broccoli 340g
- Spring onion 5
- Watercress 40g
- Mushrooms 270g
- Sweet potato mash 330g
- Cherry tomatoes 2 x 300g packs (502g required)
- Courgette 1
- Spinach 65g
Dairy & Eggs
- Tinned coconut milk light 1 x 400ml tin (164ml required)
- Halloumi 80g
- Cottage cheese 550g
- Reduced-fat feta 65g
Fruit
- Pomegranate seeds 30g
Herbs & Spices
- Mixed herbs 3 tbsp
- Ginger 2.25 tsp
- Garlic 9 cloves
- Basil, optional to taste
- Black pepper, optional to taste x2
Condiments & Oils
- Olive oil spray, optional light coating x5
- Soy sauce 3.25 tbsp
- Sesame oil 1.25 tsp
- Vegetable stock 2 cubes (makes 1L; 906ml required)
- Curry paste 25g
- Teriyaki sauce 50g
- Light mayo 30g
- Mustard 1.5 tsp
- Lemon dressing 14g
- Tamari 2 tbsp
- Olive oil 1.25 tsp
Tins & Jars
- Cannellini beans 240g
- Reduced-sugar baked beans 220g
Extras
- Sesame seeds 1.25 tsp
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 19g
Shopping This Plan At Tesco
The largest UK grocer. Widest range of the mainstream stores, with Clubcard pricing doing much of the value work.
Value rangeStockwell & Co (cupboard staples: tins, cereals, tea, baking)
Loyalty pricingClubcard Prices
What Tesco is good for here
- Deepest own-brand range across price tiers, so most recipes can be built up or down in cost.
- Strong free-from and speciality shelves for gluten-free, dairy-free and vegan weeks.
Worth knowing before you shop
- Non-Clubcard prices are noticeably higher; the card is effectively required to hit the budget estimate.
- The Stockwell & Co economy tier has been shrinking, so some value lines have moved up a tier.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 104g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic high protein low calorie plan?
Plenty of high protein low calorie plans share the same 1,500 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 all 7 days at 1,500 kcal/day, the Tesco shopping list, and your chosen household portion sizes.
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.
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