Tesco High Protein Vegetarian Plan — 1,800 kcal
Free 7-day Vegetarian high protein vegetarian meal plan for Tesco. Targets ~1800 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
Avocado and Eggs on Wholemeal Toast
Made with avocado half, eggs, wholemeal bread. Ready in 10 min — 450 kcal, 22g protein.
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 390 kcal, 20g protein.
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 470 kcal, 18g protein.
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 180 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Eggs 2
- Firm tofu 200g
- Egg whites 6
- Green lentils 100g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 100g dry
- Low-sugar granola 30g
- Soba noodles 80g dry
- Oat biscuits 4
- Rice noodles 80g dry
Vegetables
- Avocado half
- Mushrooms 200g
- Frozen peas 100g
- Onion 1
- Celery sticks 4
- Tomato 1
- Cucumber 4 slices
- Baby spinach 150g
- Courgette 1
- Red pepper 1
- Tinned tomatoes 400g
- Edamame beans 100g
- Spinach 60g
- Cherry tomatoes 8
- Spring onion 3
- Peanuts 20g
Dairy & Eggs
- Peanut butter 2 tbsp
- Ricotta 100g
- Low-fat Greek yogurt 150g
Extras & Condiments
- Lemon juice 1 tsp
- Chilli flakes pinch
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Vegetable stock 600ml
- Parmesan 20g
- Garlic 2 cloves
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Olive oil 1 tbsp
- Cumin 1 tsp
- Honey 1 tsp
- Curry powder 2 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Reduced-fat feta 60g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Almonds 25g
- Dried cranberries 20g
- Roasted mixed veg 150g
- Tahini 20g
- Apple 1
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 vegetarian 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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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?
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.