Tesco Batch Cook 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
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 350 kcal, 16g protein.
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 320 kcal, 16g protein.
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 460 kcal, 34g protein.
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 280 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Quorn mince 200g
- Firm tofu 180g
- Red lentils 100g
- Eggs 2
- Green lentils 100g cooked
Carbs & Grains
- Wholemeal bread 2 slices
- Rice cakes 2
- Wholewheat noodles 80g dry
- Brown rice 90g dry
- Oatcakes 4
- Rolled oats 40g
Vegetables
- Tinned tomatoes 400g
- Onion 1
- Broccoli 100g
- Pea protein powder 30g
- Spinach 30g
- Courgette 1 roasted
- Cherry tomatoes 8
- Sweet potato 250g
- Spring onion 2
- Carrot 1
- Celery 2 stalks
- Cucumber 60g
- Mushrooms 200g
Dairy & Eggs
- Peanut butter 1 tbsp
- Butternut squash 400g
- Oat milk 250ml
- Cottage cheese 200g
- Halloumi 80g
- Skyr 150g
- Semi-skimmed milk 100ml
Extras & Condiments
- Reduced-sugar baked beans 200g
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Mixed herbs 1 tsp
- Banana 1
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Cumin 1 tsp
- Paprika 1 tsp
- Hummus 80g
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Reduced-fat cheddar 40g
- Walnuts 25g
- Dried blueberries 20g
- Plain kefir 200ml
- Frozen mixed berries 100g
- Chia seeds 1 tbsp
- Honey 1 tsp
- Pomegranate seeds 30g
- Lemon dressing 15g
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Parmesan 20g
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?
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.