Tesco Desk Lunch Weekly High Protein Vegetarian Plan — 1,800 kcal

Free printable vegetarian UK high protein vegetarian meal plan for Tesco: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forHigh-protein meat-free eating
DietVegetarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forHigh-protein meat-free eating
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 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 Desk Lunch Weekly 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 calories, protein totals and the weekly shopping list.

Supermarket: TescoCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 93g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (374 kcal, 12g protein)
  • Lunch: Green Lentil and Halloumi Bowl (573 kcal, 35g protein)
  • Dinner: Tofu Pad Thai (561 kcal, 30g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (292 kcal, 16g protein)

Tuesday

1800 kcal - 70g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (424 kcal, 13g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (516 kcal, 26g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (569 kcal, 24g protein)
  • Snack: Walnuts and Dried Blueberries (291 kcal, 7g protein)

Wednesday

1800 kcal - 86g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (421 kcal, 13g protein)
  • Lunch: Baked Falafel and Salad Pitta (591 kcal, 21g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (591 kcal, 26g protein)
  • Snack: Skyr High-Protein Yogurt (197 kcal, 26g protein)

Thursday

1800 kcal - 99g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (430 kcal, 13g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (483 kcal, 32g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (578 kcal, 24g protein)
  • Snack: Mini Protein Overnight Oats (309 kcal, 30g protein)

Friday

1800 kcal - 93g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (421 kcal, 13g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (591 kcal, 24g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (604 kcal, 45g protein)
  • Snack: Tzatziki with Vegetable Dippers (184 kcal, 11g protein)

Saturday

1800 kcal - 107g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (502 kcal, 31g protein)
  • Lunch: Edamame and Soba Noodle Salad (586 kcal, 31g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (530 kcal, 20g protein)
  • Snack: Cottage Cheese with Cucumber (182 kcal, 25g protein)

Sunday

1800 kcal - 84g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (491 kcal, 30g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (491 kcal, 22g protein)
  • Dinner: Chickpea and Sweet Potato Stew (573 kcal, 22g protein)
  • Snack: Peanut Butter with Celery Sticks (245 kcal, 10g protein)

Weekly shopping list

Protein

  • Green lentils 115g cooked
  • Firm tofu 235g
  • Eggs 2 hard-boiled
  • Eggs 4
  • Red lentils 160g
  • Tinned chickpeas 525g
  • Quorn mince 260g
  • Green lentils 135g

Carbs & Grains

  • Rice noodles 95g dry
  • Oatcakes 5
  • Wholemeal bread 3 slices
  • Brown rice 120g dry
  • Wholemeal pitta 1
  • Rolled oats 55g
  • Wholemeal pasta 120g dry
  • Sourdough bread 3 slices
  • Soba noodles 110g dry
  • Wholemeal roll 1

Vegetables

  • Cucumber 70g
  • Spring onion 4
  • Peanuts 25g
  • Tomato 1
  • Tinned tomatoes 260g
  • Onion 1
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Baby spinach 200g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Mushrooms 210g
  • Edamame beans 140g
  • Cucumber 3/4
  • Sweet potato 340g
  • Spinach 135g

Dairy & Eggs

  • Semi-skimmed milk 235ml
  • Halloumi 95g
  • Skyr 195g
  • Coconut milk light 270ml
  • Low-fat Greek yogurt 130g
  • Butternut squash 550g
  • Cottage cheese 210g
  • Peanut butter 2.75 tbsp

Extras & Condiments

  • Bran Flakes 55g
  • Frozen mixed berries 95g
  • Honey 1.25 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Reduced-fat cheddar 45g
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Frozen mixed veg 260g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Falafel 5 baked
  • Hummus 55g
  • Mixed leaves 55g
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Olive oil 1.25 tsp
  • Curry paste 40g
  • Banana 3/4
  • Curry powder 2.75 tsp
  • Mixed herbs 1.25 tsp
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Garlic 1 clove
  • Parsley pinch
  • Vegetable stock 975ml
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal93g protein
Breakfast374 kcal · 12g protein · 3 min

Bran Flakes with Semi-Skimmed Milk and Berries

Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 374 kcal, 12g protein.

Recipe
  1. Add the base ingredients to a bowl: Bran Flakes 55g, Semi-skimmed milk 235ml, Frozen mixed berries 95g, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch573 kcal · 35g protein · 20 min

Green Lentil and Halloumi Bowl

Made with green lentils, halloumi, cucumber. Ready in 20 min — 573 kcal, 35g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Green lentils 115g cooked, Halloumi 95g, Cucumber 70g, Pomegranate seeds 35g, Lemon dressing 20g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner561 kcal · 30g protein · 20 min

Tofu Pad Thai

Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 561 kcal, 30g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 235g, Rice noodles 95g dry, Beansprouts 115g, Spring onion 4, Tamari 2.25 tbsp, Lime juice, Peanuts 25g.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack292 kcal · 16g protein · 3 min

Reduced-Fat Cheddar on Oatcakes

Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 292 kcal, 16g protein.

Recipe
  1. Lay out the ingredients: Reduced-fat cheddar 45g, Oatcakes 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

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

Protein

  • Green lentils 115g cooked
  • Firm tofu 235g
  • Eggs 2 hard-boiled
  • Eggs 4
  • Red lentils 160g
  • Tinned chickpeas 525g
  • Quorn mince 260g
  • Green lentils 135g

Carbs & Grains

  • Rice noodles 95g dry
  • Oatcakes 5
  • Wholemeal bread 3 slices
  • Brown rice 120g dry
  • Wholemeal pitta 1
  • Rolled oats 55g
  • Wholemeal pasta 120g dry
  • Sourdough bread 3 slices
  • Soba noodles 110g dry
  • Wholemeal roll 1

Vegetables

  • Cucumber 70g
  • Spring onion 4
  • Peanuts 25g
  • Tomato 1
  • Tinned tomatoes 260g
  • Onion 1
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Baby spinach 200g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Mushrooms 210g
  • Edamame beans 140g
  • Cucumber 3/4
  • Sweet potato 340g
  • Spinach 135g

Dairy & Eggs

  • Semi-skimmed milk 235ml
  • Halloumi 95g
  • Skyr 195g
  • Coconut milk light 270ml
  • Low-fat Greek yogurt 130g
  • Butternut squash 550g
  • Cottage cheese 210g
  • Peanut butter 2.75 tbsp

Extras & Condiments

  • Bran Flakes 55g
  • Frozen mixed berries 95g
  • Honey 1.25 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Reduced-fat cheddar 45g
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Frozen mixed veg 260g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.25 tsp
  • Walnuts 35g
  • Dried blueberries 25g
  • Falafel 5 baked
  • Hummus 55g
  • Mixed leaves 55g
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Olive oil 1.25 tsp
  • Curry paste 40g
  • Banana 3/4
  • Curry powder 2.75 tsp
  • Mixed herbs 1.25 tsp
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Garlic 1 clove
  • Parsley pinch
  • Vegetable stock 975ml
  • Cumin 1.25 tsp
  • Paprika 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 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.

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 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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