Tesco Desk Lunch Weekly High Protein Vegetarian Plan — 2,000 kcal

Free printable vegetarian UK high protein vegetarian meal plan for Tesco: 7 days at ~2,000 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~2000 kcal/day
Weekly budget£40–55
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~2000 kcal/day
Budget£40–55/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 — 2,000 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: ~2000 kcal/dayBudget: £40–55Diet: Vegetarian

7-day meal plan

Monday

2000 kcal - 125g protein
  • Breakfast: Egg White Omelette with Peppers (300 kcal, 39g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (560 kcal, 31g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (573 kcal, 29g protein)
  • Snack: Hard-Boiled Eggs (202 kcal, 16g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (365 kcal, 10g protein)

Tuesday

2000 kcal - 167g protein
  • Breakfast: Egg White Omelette with Peppers (305 kcal, 40g protein)
  • Lunch: Cannellini Bean and Tomato Soup (424 kcal, 21g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (609 kcal, 37g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (384 kcal, 37g protein)
  • Snack: Pea Protein Green Smoothie (278 kcal, 32g protein)

Wednesday

2000 kcal - 153g protein
  • Breakfast: Egg White Omelette with Peppers (315 kcal, 41g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (562 kcal, 33g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (575 kcal, 49g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (315 kcal, 11g protein)
  • Snack: Rice Cakes with Cottage Cheese (233 kcal, 19g protein)

Thursday

2000 kcal - 134g protein
  • Breakfast: Egg White Omelette with Peppers (291 kcal, 38g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (481 kcal, 35g protein)
  • Dinner: Tofu Pad Thai (608 kcal, 33g protein)
  • Snack: Oat Biscuits with Peanut Butter (304 kcal, 10g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (316 kcal, 18g protein)

Friday

2000 kcal - 99g protein
  • Breakfast: Egg White Omelette with Peppers (309 kcal, 40g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (510 kcal, 19g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (577 kcal, 24g protein)
  • Snack: Almonds and Dried Cranberries (309 kcal, 9g protein)
  • Snack: Walnuts and Dried Blueberries (295 kcal, 7g protein)

Saturday

2000 kcal - 111g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (465 kcal, 30g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (503 kcal, 23g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (566 kcal, 25g protein)
  • Snack: Apple and Peanut Butter (277 kcal, 8g protein)
  • Snack: Skyr High-Protein Yogurt (189 kcal, 25g protein)

Sunday

2000 kcal - 113g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (411 kcal, 27g protein)
  • Lunch: Green Lentil and Halloumi Bowl (544 kcal, 33g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (478 kcal, 20g protein)
  • Snack: Mixed Nuts and Dried Fruit (311 kcal, 9g protein)
  • Snack: Mini Protein Overnight Oats (256 kcal, 24g protein)

Weekly shopping list

Protein

  • Egg whites 8
  • Eggs 3 soft-boiled
  • Eggs 3
  • Firm tofu 260g
  • Tinned chickpeas 130g
  • Red lentils 125g
  • Green lentils 110g cooked

Carbs & Grains

  • Brown rice 105g dry
  • Rice cakes 3
  • Low-sugar granola 40g
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 100g dry
  • Oat biscuits 5
  • Oatcakes 5
  • Wholemeal bread 3 slices
  • Rolled oats 45g

Vegetables

  • Mixed peppers 130g
  • Onion 3/4
  • Avocado 3/4
  • Cherry tomatoes 8
  • Tinned tomatoes 525g
  • Onion 1
  • Red pepper 1
  • Pea protein powder 40g
  • Spinach 40g
  • Broccoli 135g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spring onion 4
  • Peanuts 25g
  • Carrot 1
  • Celery 3 stalks
  • Cucumber 65g
  • Baby spinach 165g

Dairy & Eggs

  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 260ml
  • Low-fat Greek yogurt 200g
  • Oat milk 330ml
  • Cottage cheese 135g
  • Butter 6g
  • Semi-skimmed milk 40ml
  • Skyr 190g
  • Halloumi 90g
  • Coconut milk light 220ml

Extras & Condiments

  • Olive oil spray
  • Mixed herbs 1.25 tsp
  • Mixed leaves 80g
  • Tahini dressing 25g
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Banana 1
  • Cannellini beans tinned 260g
  • Garlic 4 cloves
  • Vegetable stock 260ml
  • Basil
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Honey 1.25 tsp
  • Banana 3/4
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Reduced-fat feta 80g
  • Olive oil 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Reduced-fat cheddar 50g
  • Hummus 105g
  • Frozen mixed veg 270g
  • Sesame oil 1.25 tsp
  • Almonds 35g
  • Dried cranberries 25g
  • Walnuts 35g
  • Dried blueberries 25g
  • Garam masala 2.5 tsp
  • Apple 1
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Mixed nuts 35g
  • Raisins 20g
  • Banana half

Your 7-Day Meal Plan

Monday

2000 kcal125g protein
Breakfast300 kcal · 39g protein · 10 min

Egg White Omelette with Peppers

Made with egg whites, mixed peppers, onion. Ready in 10 min — 300 kcal, 39g protein.

Recipe
  1. Prepare the ingredients: Egg whites 8, Mixed peppers 130g, Onion 3/4, Olive oil spray, Mixed herbs 1.25 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch560 kcal · 31g protein · 15 min

Soft Boiled Egg Buddha Bowl with Avocado

Made with eggs, brown rice, avocado. Ready in 15 min — 560 kcal, 31g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 3 soft-boiled, Brown rice 105g dry, Avocado 3/4, Mixed leaves 80g, Cherry tomatoes 8, Tahini dressing 25g.
  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.
Dinner573 kcal · 29g protein · 25 min

Three-Bean Vegetable Chilli with Brown Rice

Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 573 kcal, 29g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Mixed beans tinned 525g, Tinned tomatoes 525g, Onion 1, Red pepper 1, Chilli powder 1.25 tsp, Cumin 1.25 tsp, Brown rice 105g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack202 kcal · 16g protein · 10 min

Hard-Boiled Eggs

Made with eggs. Ready in 10 min — 202 kcal, 16g protein.

Recipe
  1. Prepare the ingredients: Eggs 3.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Snack365 kcal · 10g protein · 3 min

Banana and Peanut Butter on Rice Cakes

Made with banana, peanut butter, rice cakes. Ready in 3 min — 365 kcal, 10g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Banana 1, Peanut butter 1.25 tbsp, Rice cakes 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Tesco.

Protein

  • Egg whites 8
  • Eggs 3 soft-boiled
  • Eggs 3
  • Firm tofu 260g
  • Tinned chickpeas 130g
  • Red lentils 125g
  • Green lentils 110g cooked

Carbs & Grains

  • Brown rice 105g dry
  • Rice cakes 3
  • Low-sugar granola 40g
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rice noodles 100g dry
  • Oat biscuits 5
  • Oatcakes 5
  • Wholemeal bread 3 slices
  • Rolled oats 45g

Vegetables

  • Mixed peppers 130g
  • Onion 3/4
  • Avocado 3/4
  • Cherry tomatoes 8
  • Tinned tomatoes 525g
  • Onion 1
  • Red pepper 1
  • Pea protein powder 40g
  • Spinach 40g
  • Broccoli 135g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spring onion 4
  • Peanuts 25g
  • Carrot 1
  • Celery 3 stalks
  • Cucumber 65g
  • Baby spinach 165g

Dairy & Eggs

  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 260ml
  • Low-fat Greek yogurt 200g
  • Oat milk 330ml
  • Cottage cheese 135g
  • Butter 6g
  • Semi-skimmed milk 40ml
  • Skyr 190g
  • Halloumi 90g
  • Coconut milk light 220ml

Extras & Condiments

  • Olive oil spray
  • Mixed herbs 1.25 tsp
  • Mixed leaves 80g
  • Tahini dressing 25g
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Banana 1
  • Cannellini beans tinned 260g
  • Garlic 4 cloves
  • Vegetable stock 260ml
  • Basil
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Honey 1.25 tsp
  • Banana 3/4
  • Soy sauce 2.75 tbsp
  • Ginger 1.25 tsp
  • Reduced-fat feta 80g
  • Olive oil 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Beansprouts 125g
  • Tamari 2.5 tbsp
  • Lime juice
  • Reduced-fat cheddar 50g
  • Hummus 105g
  • Frozen mixed veg 270g
  • Sesame oil 1.25 tsp
  • Almonds 35g
  • Dried cranberries 25g
  • Walnuts 35g
  • Dried blueberries 25g
  • Garam masala 2.5 tsp
  • Apple 1
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Mixed nuts 35g
  • Raisins 20g
  • Banana half

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Switch to own-brand products across the board
  • 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 £40–55 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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