What this plan is for
A Tesco high protein vegetarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco High Protein Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 126g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalHigh Protein Vegetarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal126g protein179g carbs67g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person154g protein · 205g carbs per person
Breakfast380 kcal · 33g protein · 13g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 380 kcal, 33g protein, 13g carbs.
Recipe
Ingredients
- 200g firm tofu
- ¾ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1 tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch483 kcal · 36g protein · 67g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 483 kcal, 36g protein, 67g carbs.
Recipe
Ingredients
- 200g cottage cheese
- 1 courgette, roasted
- 1 red pepper, roasted
- 8 cherry tomatoes
- 1 tsp mixed herbs
- 1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Cut cherry tomatoes into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Toast or warm wholemeal pitta just before serving.
- Arrange roasted courgette, roasted red pepper, cherry tomatoes, mixed herbs and wholemeal pitta in a bowl and finish with cottage cheese.
Dinner681 kcal · 51g protein · 108g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 681 kcal, 51g protein, 108g carbs.
Recipe
Ingredients
- 200g Quorn mince
- 90g 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.
Snack256 kcal · 34g protein · 17g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 256 kcal, 34g protein, 17g carbs.
Recipe
Ingredients
- 30g whey protein powder
- 300ml semi-skimmed milk
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put whey protein powder in a bowl or lidded container, adding semi-skimmed milk just before eating.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 High Protein Vegetarian Plan — 1,800 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
1800 kcal - 154g protein, 205g carbs, 49g fat, 44g fibre- Breakfast: Tofu Scramble with Peppers (380 kcal, 33g protein, 13g carbs, 23g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (483 kcal, 36g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (681 kcal, 51g protein, 108g carbs, 8g fat, 28g fibre per person)
- Snack: Chocolate Protein Shake (256 kcal, 34g protein, 17g carbs, 7g fat, 1g fibre per person)
Tuesday
1802 kcal - 122g protein, 137g carbs, 85g fat, 28g fibre- Breakfast: Tofu Scramble with Peppers (350 kcal, 30g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (706 kcal, 39g protein, 74g carbs, 28g fat, 9g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (578 kcal, 38g protein, 39g carbs, 29g fat, 7g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (168 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Wednesday
1799 kcal - 130g protein, 141g carbs, 82g fat, 26g fibre- Breakfast: Tofu Scramble with Peppers (414 kcal, 36g protein, 14g carbs, 25g fat, 5g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (424 kcal, 29g protein, 23g carbs, 24g fat, 7g fibre per person)
- Dinner: Tofu Pad Thai (824 kcal, 52g protein, 88g carbs, 30g fat, 9g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (137 kcal, 13g protein, 16g carbs, 3g fat, 5g fibre per person)
Thursday
1804 kcal - 117g protein, 208g carbs, 60g fat, 30g fibre- Breakfast: Tofu Scramble with Peppers (360 kcal, 31g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (476 kcal, 24g protein, 75g carbs, 12g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (722 kcal, 44g protein, 92g carbs, 21g fat, 10g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (246 kcal, 18g protein, 29g carbs, 6g fat, 3g fibre per person)
Friday
1799 kcal - 114g protein, 223g carbs, 53g fat, 45g fibre- Breakfast: Tofu Scramble with Peppers (401 kcal, 35g protein, 14g carbs, 24g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (594 kcal, 31g protein, 83g carbs, 15g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (638 kcal, 33g protein, 125g carbs, 3g fat, 31g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Saturday
1799 kcal - 105g protein, 162g carbs, 80g fat, 23g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (409 kcal, 26g protein, 32g carbs, 19g fat, 4g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (332 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (888 kcal, 45g protein, 90g carbs, 39g fat, 13g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (170 kcal, 12g protein, 21g carbs, 4g fat, 1g fibre per person)
Sunday
1800 kcal - 138g protein, 180g carbs, 61g fat, 27g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (482 kcal, 31g protein, 36g carbs, 23g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (577 kcal, 42g protein, 70g carbs, 17g fat, 8g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (495 kcal, 32g protein, 58g carbs, 14g fat, 13g fibre per person)
- Snack: Chocolate Protein Shake (246 kcal, 33g protein, 16g carbs, 7g fat, 1g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.95kg
- Quorn mince 210g
- Whey protein powder 60g
- Eggs 18
- Silken tofu 160g
- Green lentils 220g
- Tinned chickpeas 85g
Carbs & Grains
- Wholemeal 1 pitta
- Wholemeal 1 roll
- Wholemeal pasta 90g
- Brown rice 320g
- Rice noodles 90g
- Soba noodles 80g
- Low-sugar granola 30g
- Wholemeal bread 6 slices
- Rice 3 cakes
- Wholewheat noodles 80g
Vegetables
- Mixed peppers 525g
- Courgette 3
- Red pepper 4
- Cherry tomatoes 1 x 300g pack (264g required)
- Tinned tomatoes 2 x 400g tins (402g required)
- Onion 3
- mixed veg 310g
- Spinach 60g
- edamame beans 340g
- Mixed leaves 120g
- Spring onion 6
- Cucumber 1 (225g required)
- Carrot 3
- Celery 3 sticks
- Broccoli 290g
- Mushrooms 220g
- Sweet potato mash 270g
Dairy & Eggs
- Cottage cheese 290g
- Semi-skimmed milk 1 x 1L carton (647ml required)
- Reduced-fat feta 60g
- Low-fat Greek yogurt 260g
- Butter 9g
- Tinned coconut milk light 1 x 400ml tin (171ml required)
Herbs & Spices
- Turmeric 2.75 tsp
- Cumin 2.75 tsp
- Mixed herbs 1 tbsp
- Garlic 6 cloves
- Dill 1.25 tsp
- Ginger 2 tsp
Condiments & Oils
- Olive oil 2.75 tbsp
- Tahini 19g
- Tamari 2.25 tbsp
- Soy sauce 4 tbsp
- Sesame oil 1 tsp
- Teriyaki sauce 40g
- Honey 1 tsp
- Miso paste 1.25 tbsp
- Vegetable stock 1 cube (makes 500ml; 212ml required)
- Curry paste 30g
Tins & Jars
- Reduced-sugar baked beans 200g
Extras
- Lemon juice, optional to taste
- Sesame seeds 1 tbsp
- Sea salt, optional to taste
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 22g
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
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- 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 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. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 126g 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 vegetarian plan?
Plenty of high protein vegetarian plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this high protein vegetarian 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 1,800 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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