Tesco Vegetarian Balanced Plate 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

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

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
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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 Vegetarian Balanced Plate 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.

Supermarket: TescoCalories: ~1500 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

1500 kcal - 86g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (442 kcal, 35g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (523 kcal, 21g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (535 kcal, 30g protein)

Tuesday

1500 kcal - 96g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (479 kcal, 38g protein)
  • Lunch: Edamame and Soba Noodle Salad (529 kcal, 28g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (492 kcal, 30g protein)

Wednesday

1500 kcal - 86g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (483 kcal, 38g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (458 kcal, 20g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (559 kcal, 28g protein)

Thursday

1500 kcal - 87g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (456 kcal, 36g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (480 kcal, 29g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (564 kcal, 22g protein)

Friday

1500 kcal - 96g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (432 kcal, 34g protein)
  • Lunch: Miso Tofu and Edamame Bowl (477 kcal, 32g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (591 kcal, 30g protein)

Saturday

1500 kcal - 66g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (422 kcal, 14g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (562 kcal, 26g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (516 kcal, 26g protein)

Sunday

1500 kcal - 71g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (439 kcal, 15g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (500 kcal, 22g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (561 kcal, 34g protein)

Weekly shopping list

Protein

  • Tinned chickpeas 235g
  • Firm tofu 235g
  • Eggs 3
  • Green lentils 125g
  • Green lentils tinned 250g
  • Silken tofu 170g
  • Green lentils 120g dry

Carbs & Grains

  • Low-sugar granola 45g
  • Brown rice 95g dry
  • Soba noodles 100g dry
  • Wholemeal bread 3 slices
  • Wholemeal pasta 100g dry

Vegetables

  • Baby spinach 115g
  • Tinned tomatoes 235g
  • Broccoli 235g
  • Spring onion 2
  • Edamame beans 125g
  • Cucumber 3/4
  • Red pepper 1
  • Courgette 1
  • Onion 1
  • Mushrooms 250g
  • Carrot 3
  • Sweet potato mash 320g
  • Frozen peas 120g
  • Sweet potato 245g

Dairy & Eggs

  • Skyr 235g
  • Ricotta 115g
  • Coconut milk light 235ml
  • Halloumi 115g
  • Tinned coconut milk light 245ml

Extras & Condiments

  • Frozen berries 95g
  • Curry powder 2.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-sugar baked beans 250g
  • Vegetable stock 625ml
  • Cumin 1.25 tsp
  • Roasted mixed veg 180g
  • Tahini 25g
  • Lemon juice
  • Parmesan 25g
  • Garlic 2 cloves
  • Miso paste 1.25 tbsp
  • Olive oil 1.25 tbsp
  • Quinoa 70g
  • Mango chunks 95g
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Mixed beans tinned 470g
  • Chilli powder 1.25 tsp
  • Mixed frozen veg 245g
  • Curry paste 35g

Your 7-Day Meal Plan

Monday

1500 kcal86g protein
Breakfast442 kcal · 35g protein · 5 min

High-Protein Yogurt with Homemade Granola

Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 442 kcal, 35g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 235g, Low-sugar granola 45g, Frozen berries 95g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch523 kcal · 21g protein · 20 min

Chickpea and Spinach Curry with Rice

Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 523 kcal, 21g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Tinned chickpeas 235g, Baby spinach 115g, Tinned tomatoes 235g, Brown rice 95g dry, Curry powder 2.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner535 kcal · 30g protein · 20 min

Teriyaki Tofu with Brown Rice and Broccoli

Made with firm tofu, brown rice, broccoli. Ready in 20 min — 535 kcal, 30g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 235g, Brown rice 105g dry, Broccoli 235g, Teriyaki sauce 45g, Sesame seeds 1.25 tsp, Spring onion 2.
  3. 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

  • Tinned chickpeas 235g
  • Firm tofu 235g
  • Eggs 3
  • Green lentils 125g
  • Green lentils tinned 250g
  • Silken tofu 170g
  • Green lentils 120g dry

Carbs & Grains

  • Low-sugar granola 45g
  • Brown rice 95g dry
  • Soba noodles 100g dry
  • Wholemeal bread 3 slices
  • Wholemeal pasta 100g dry

Vegetables

  • Baby spinach 115g
  • Tinned tomatoes 235g
  • Broccoli 235g
  • Spring onion 2
  • Edamame beans 125g
  • Cucumber 3/4
  • Red pepper 1
  • Courgette 1
  • Onion 1
  • Mushrooms 250g
  • Carrot 3
  • Sweet potato mash 320g
  • Frozen peas 120g
  • Sweet potato 245g

Dairy & Eggs

  • Skyr 235g
  • Ricotta 115g
  • Coconut milk light 235ml
  • Halloumi 115g
  • Tinned coconut milk light 245ml

Extras & Condiments

  • Frozen berries 95g
  • Curry powder 2.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-sugar baked beans 250g
  • Vegetable stock 625ml
  • Cumin 1.25 tsp
  • Roasted mixed veg 180g
  • Tahini 25g
  • Lemon juice
  • Parmesan 25g
  • Garlic 2 cloves
  • Miso paste 1.25 tbsp
  • Olive oil 1.25 tbsp
  • Quinoa 70g
  • Mango chunks 95g
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Mixed beans tinned 470g
  • Chilli powder 1.25 tsp
  • Mixed frozen veg 245g
  • Curry paste 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 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.

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