Tesco Vegetarian Batch Cook High Protein Low Calorie Plan — 1,500 kcal
Free 7-day Vegetarian high protein low calorie meal plan for Tesco. Targets ~1500 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
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 390 kcal, 14g protein.
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 440 kcal, 20g protein.
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 520 kcal, 26g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Black beans tinned 200g
- Eggs 2 soft-boiled
- Firm tofu 200g
Carbs & Grains
- Rolled oats 80g
- Brown rice 80g dry
- Wholemeal pasta 90g dry
- Wholewheat noodles 80g dry
- Rice noodles 80g dry
Vegetables
- Sweetcorn 60g
- Baby spinach 150g
- Avocado half
- Cherry tomatoes 6
- Tinned tomatoes 400g
- Onion 1
- Red pepper 1
- Broccoli 100g
- Spinach 60g
- Courgette 1 roasted
- Spring onion 3
- Peanuts 20g
- Carrot 1
- Celery 2 stalks
Dairy & Eggs
- Oat milk 300ml
- Ricotta 100g
- Cottage cheese 200g
- Low-fat Greek yogurt 100g
Extras & Condiments
- Walnuts 20g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Salsa 50g
- Coriander fresh
- Lime juice
- Garlic 2 cloves
- Parmesan 15g
- Olive oil 1 tbsp
- Mixed leaves 60g
- Tahini dressing 20g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Cannellini beans tinned 200g
- Vegetable stock 200ml
- Basil
- Curry paste 30g
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Reduced-fat feta 60g
- Beansprouts 100g
- Tamari 2 tbsp
- Whey protein powder 25g
- Frozen berries 60g
- Hummus 80g
- Sesame oil 1 tsp
- Garam masala 2 tsp
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.
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.