Tesco Desk Lunch Weekly High-Protein Vegetarian Plan — 2,000 kcal
High-protein meat-free eating. This 7-day plan targets 2,000 kcal/day and averages 120g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for an estimated £40–70/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1997 kcal per person122g protein · 239g carbs per person
Breakfast338 kcal · 18g protein · 58g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread.
Recipe
Ingredients
200g reduced-sugar baked beans
2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Toast or warm wholemeal bread.
Heat reduced-sugar baked beans through in a pan or the microwave.
Layer reduced-sugar baked beans evenly and season to taste.
Lunch539 kcal · 27g protein · 19g carbs · 15 min
Grilled Halloumi and Roasted Vegetable Salad
Made with halloumi, courgette, red pepper.
Recipe
Ingredients
100g halloumi
1 courgette
1 red pepper
2 generous handfuls mixed leaves (about 60g)
1 tbsp olive oil
1 tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Cook the halloumi under a hot grill or on a hot griddle pan for 2-3 minutes per side, until golden. Rest briefly before slicing if needed.
Heat the oven to 200°C (180°C fan). Cut courgette and red pepper into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
Arrange halloumi, courgette, red pepper and mixed leaves in a bowl and finish with olive oil and balsamic glaze.
Dinner694 kcal · 52g protein · 110g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes.
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.
Snack108 kcal · 4g protein · 5g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks.
Recipe
Ingredients
1 tbsp almond butter
4 celery sticks
Allergens in this meal: Celery, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion celery sticks as needed.
Combine almond butter and celery sticks in a bowl or lidded container.
Snack318 kcal · 21g protein · 47g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk.
Recipe
Ingredients
40g rolled oats
100g skyr
100ml semi-skimmed milk
1 banana
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
Stir well, cover and chill for at least 4 hours or overnight.
Stir again before eating, then add skyr and banana. Loosen with a splash of semi-skimmed milk if needed.
Estimated cost: £40–70/week for 1 person from Tesco. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 18 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 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
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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 is estimated at £40–70 per week for one person at typical UK prices, 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 120g 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 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.
