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

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 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.

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

7-day meal plan

Monday

1500 kcal - 75g protein
  • Breakfast: Kefir with Berries and Chia Seeds (361 kcal, 14g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (577 kcal, 26g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (562 kcal, 35g protein)

Tuesday

1500 kcal - 79g protein
  • Breakfast: Kefir with Berries and Chia Seeds (318 kcal, 13g protein)
  • Lunch: Green Lentil and Halloumi Bowl (623 kcal, 38g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (559 kcal, 28g protein)

Wednesday

1500 kcal - 65g protein
  • Breakfast: Kefir with Berries and Chia Seeds (338 kcal, 14g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (527 kcal, 27g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (635 kcal, 24g protein)

Thursday

1500 kcal - 64g protein
  • Breakfast: Kefir with Berries and Chia Seeds (308 kcal, 12g protein)
  • Lunch: Baked Falafel and Salad Pitta (553 kcal, 20g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (639 kcal, 32g protein)

Friday

1500 kcal - 79g protein
  • Breakfast: Kefir with Berries and Chia Seeds (357 kcal, 14g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (514 kcal, 34g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (629 kcal, 31g protein)

Saturday

1500 kcal - 75g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (474 kcal, 23g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (507 kcal, 20g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (519 kcal, 32g protein)

Sunday

1500 kcal - 93g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (500 kcal, 24g protein)
  • Lunch: Edamame and Soba Noodle Salad (500 kcal, 26g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (500 kcal, 43g protein)

Weekly shopping list

Protein

  • Red lentils 145g
  • Eggs 3
  • Green lentils 125g cooked
  • Green lentils tinned 250g
  • Eggs 2 hard-boiled
  • Tinned chickpeas 225g
  • Firm tofu 225g

Carbs & Grains

  • Wholemeal roll 1
  • Wholemeal bread 3 slices
  • Brown rice 135g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 110g dry
  • Wholemeal flour 90g
  • Soba noodles 95g dry

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Cucumber 75g
  • Mushrooms 250g
  • Sweet potato mash 320g
  • Frozen peas 135g
  • Tomato 1
  • Baby spinach 185g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Tinned tomatoes 575g
  • Edamame beans 120g
  • Cucumber half
  • Spinach 70g
  • Cherry tomatoes 10

Dairy & Eggs

  • Halloumi 100g
  • Ricotta 125g
  • Semi-skimmed milk 170ml
  • Low-fat yogurt 115g
  • Tinned coconut milk light 225ml

Extras & Condiments

  • Plain kefir 290ml
  • Frozen mixed berries 145g
  • Chia seeds 1.5 tbsp
  • Honey 1.5 tsp
  • Vegetable stock 725ml
  • Reduced-sugar baked beans 290g
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Garlic 3 cloves
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Olive oil 1.25 tbsp
  • Mixed beans tinned 575g
  • Chilli powder 1.5 tsp
  • Cumin 1.5 tsp
  • Blueberries 55g
  • Curry powder 2.25 tsp
  • Mixed frozen veg 225g
  • Curry paste 35g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-fat feta 70g
  • Mixed herbs 1.25 tsp

Your 7-Day Meal Plan

Monday

1500 kcal75g protein
Breakfast361 kcal · 14g protein · 3 min

Kefir with Berries and Chia Seeds

Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 361 kcal, 14g protein.

Recipe
  1. Add Plain kefir 290ml, Frozen mixed berries 145g, Chia seeds 1.5 tbsp, Honey 1.5 tsp to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch577 kcal · 26g protein · 15 min

Red Lentil and Vegetable Soup with Wholemeal Roll

Made with red lentils, carrot, onion. Ready in 15 min — 577 kcal, 26g protein.

Recipe
  1. Prep the listed ingredients: Red lentils 145g, Carrot 1, Onion 1, Celery 3 stalks, Wholemeal roll 1, Vegetable stock 725ml.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner562 kcal · 35g protein · 10 min

Poached Eggs and Baked Beans on Wholemeal Toast

Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 562 kcal, 35g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Reduced-sugar baked beans 290g, Wholemeal bread 3 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Tesco.

Protein

  • Red lentils 145g
  • Eggs 3
  • Green lentils 125g cooked
  • Green lentils tinned 250g
  • Eggs 2 hard-boiled
  • Tinned chickpeas 225g
  • Firm tofu 225g

Carbs & Grains

  • Wholemeal roll 1
  • Wholemeal bread 3 slices
  • Brown rice 135g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 110g dry
  • Wholemeal flour 90g
  • Soba noodles 95g dry

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Cucumber 75g
  • Mushrooms 250g
  • Sweet potato mash 320g
  • Frozen peas 135g
  • Tomato 1
  • Baby spinach 185g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Tinned tomatoes 575g
  • Edamame beans 120g
  • Cucumber half
  • Spinach 70g
  • Cherry tomatoes 10

Dairy & Eggs

  • Halloumi 100g
  • Ricotta 125g
  • Semi-skimmed milk 170ml
  • Low-fat yogurt 115g
  • Tinned coconut milk light 225ml

Extras & Condiments

  • Plain kefir 290ml
  • Frozen mixed berries 145g
  • Chia seeds 1.5 tbsp
  • Honey 1.5 tsp
  • Vegetable stock 725ml
  • Reduced-sugar baked beans 290g
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Garlic 3 cloves
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Olive oil 1.25 tbsp
  • Mixed beans tinned 575g
  • Chilli powder 1.5 tsp
  • Cumin 1.5 tsp
  • Blueberries 55g
  • Curry powder 2.25 tsp
  • Mixed frozen veg 225g
  • Curry paste 35g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-fat feta 70g
  • Mixed herbs 1.25 tsp

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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