What this plan is for
A Tesco high protein vegetarian plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco High Protein Vegetarian Plan — 2,000 kcal
High-protein meat-free eating. This 7-day plan targets 2,000 kcal/day and averages 139g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £40–55/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£40–55 estimate
Daily average across the 7 days
2,000 kcal139g protein242g carbs55g fat41g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2003 kcal per person141g protein · 264g carbs per person
Breakfast450 kcal · 30g protein · 51g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 450 kcal, 30g protein, 51g carbs.
Recipe
Ingredients
- 225g skyr
- 25g walnuts
- 1 banana
- 1¼ tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch403 kcal · 22g protein · 76g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 403 kcal, 22g protein, 76g carbs.
Recipe
Ingredients
- 1 standard tin of cannellini beans, drained
- 1¼ standard tins of tomatoes
- 1¼ onions
- 4 garlic cloves
- 225ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onions, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onions, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner863 kcal · 52g protein · 110g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 863 kcal, 52g protein, 110g carbs.
Recipe
Ingredients
- 225g firm tofu
- 100g brown rice (dry weight)
- ¾ small head of broccoli (about 225g)
- 3 tbsp teriyaki sauce
- 1¼ tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack108 kcal · 19g protein · 7g carbs · 1 min
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 108 kcal, 19g protein, 7g carbs.
Recipe
Ingredients
- 175g skyr
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr in a bowl.
- Stir gently and serve.
- Eat straight away, or cover and chill for later the same day.
Snack179 kcal · 18g protein · 20g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 179 kcal, 18g protein, 20g carbs.
Recipe
Ingredients
- 175g low-fat Greek yogurt
- 70g frozen berries
- 1¼ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/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
Fruit
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.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- 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 2,000 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 | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| 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 — 2,000 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
2003 kcal - 141g protein, 264g carbs, 47g fat, 42g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (450 kcal, 30g protein, 51g carbs, 16g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (403 kcal, 22g protein, 76g carbs, 2g fat, 23g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (863 kcal, 52g protein, 110g carbs, 25g fat, 12g fibre per person)
- Snack: Skyr High-Protein Yogurt (108 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (179 kcal, 18g protein, 20g carbs, 4g fat, 2g fibre per person)
Tuesday
2001 kcal - 147g protein, 269g carbs, 42g fat, 50g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (410 kcal, 29g protein, 44g carbs, 15g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (615 kcal, 32g protein, 86g carbs, 16g fat, 10g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (736 kcal, 55g protein, 116g carbs, 8g fat, 30g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (137 kcal, 13g protein, 16g carbs, 3g fat, 5g fibre per person)
- Snack: Skyr High-Protein Yogurt (103 kcal, 18g protein, 7g carbs, 0g fat, 0g fibre per person)
Wednesday
2014 kcal - 146g protein, 231g carbs, 58g fat, 31g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (399 kcal, 28g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (636 kcal, 46g protein, 77g carbs, 18g fat, 8g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (553 kcal, 36g protein, 64g carbs, 15g fat, 14g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (273 kcal, 20g protein, 32g carbs, 7g fat, 3g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (153 kcal, 16g protein, 15g carbs, 4g fat, 2g fibre per person)
Thursday
1996 kcal - 124g protein, 230g carbs, 67g fat, 40g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (315 kcal, 22g protein, 33g carbs, 12g fat, 3g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (429 kcal, 27g protein, 71g carbs, 3g fat, 15g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (882 kcal, 45g protein, 90g carbs, 39g fat, 13g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (154 kcal, 14g protein, 11g carbs, 7g fat, 7g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (216 kcal, 16g protein, 25g carbs, 6g fat, 2g fibre per person)
Friday
1978 kcal - 141g protein, 222g carbs, 57g fat, 38g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (413 kcal, 29g protein, 44g carbs, 15g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (663 kcal, 37g protein, 114g carbs, 4g fat, 20g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (657 kcal, 44g protein, 41g carbs, 35g fat, 8g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (139 kcal, 13g protein, 16g carbs, 3g fat, 5g fibre per person)
- Snack: Skyr High-Protein Yogurt (106 kcal, 18g protein, 7g carbs, 0g fat, 0g fibre per person)
Saturday
2000 kcal - 138g protein, 262g carbs, 48g fat, 51g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (572 kcal, 36g protein, 71g carbs, 17g fat, 10g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (412 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (621 kcal, 32g protein, 121g carbs, 3g fat, 30g fibre per person)
- Snack: Chocolate Protein Shake (263 kcal, 35g protein, 17g carbs, 7g fat, 1g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (132 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Sunday
2005 kcal - 136g protein, 213g carbs, 68g fat, 34g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (476 kcal, 30g protein, 58g carbs, 14g fat, 8g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (534 kcal, 36g protein, 51g carbs, 18g fat, 10g fibre per person)
- Dinner: Tofu Pad Thai (630 kcal, 40g protein, 68g carbs, 23g fat, 7g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (151 kcal, 14g protein, 11g carbs, 7g fat, 7g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (214 kcal, 16g protein, 25g carbs, 6g fat, 2g fibre per person)
Weekly shopping list
Protein
- Firm tofu 775g
- Silken tofu 170g
- Quorn mince 220g
- Eggs 12
- Green lentils 380g
- Tinned chickpeas 85g
- Red lentils 120g
- Whey protein powder 35g
Carbs & Grains
- Brown rice 260g
- Wholemeal pasta 100g
- Wholewheat noodles 85g
- Wholemeal bread 5 slices
- Low-sugar granola 85g
- Wholemeal 2 rolls
- Wholemeal flour 150g
- Rice noodles 70g
Vegetables
- Tinned tomatoes 3 x 400g tins (893g required)
- Onion 5
- Broccoli 340g
- Spring onion 5
- Edamame beans 370g
- Cucumber 1 (275g required)
- Carrot 6
- Celery 7 sticks
- Celery 3 stalks
- Courgette 1
- Red pepper 1
- mixed veg 170g
- Spinach 70g
- Cherry tomatoes 1 x 300g pack (153g required)
- Watercress 35g
- Mushrooms 210g
- Sweet potato mash 260g
Dairy & Eggs
- Skyr 1.6kg
- Low-fat Greek yogurt 1.1kg
- Tinned coconut milk light 1 x 400ml tin (170ml required)
- Reduced-fat feta 70g
- Semi-skimmed milk 1 x 1L carton (587ml required)
- Low-fat yogurt 190g
- Halloumi 70g
Fruit
- Banana 5
- berries 70g
- mixed berries 85g
- Blueberries 95g
- Pomegranate seeds 25g
Herbs & Spices
- Garlic 11 cloves
- Basil, optional to taste
- Mixed herbs 2.25 tsp
- Dill 1.25 tbsp
- Ginger 1.25 tsp
- Cumin 1 tsp
Condiments & Oils
- Honey 3.25 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1418ml required)
- Teriyaki sauce 50g
- Miso paste 1.25 tbsp
- Soy sauce 3.25 tbsp
- Curry paste 25g
- Olive oil 1.25 tsp
- Light mayo 21g
- Mustard 1.25 tsp
- Lemon dressing 12g
- Tamari 1.75 tbsp
Tins & Jars
- Cannellini beans 230g
- Reduced-sugar baked beans 220g
Extras
- Walnuts 110g
- Sesame seeds 2.25 tsp
- Sea salt, optional to taste x2
- Beansprouts 85g
- Lime juice, optional to taste
- Peanuts 17g
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
- Switch to Tesco's value range across the board rather than mid-tier lines
- 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 £40–55 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 139g of protein per day across the week, based on the meals actually selected — well above 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 2,000 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 2,000 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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