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 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 138g 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
1,991 kcal138g protein220g carbs62g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2004 kcal per person131g protein · 234g carbs per person
Breakfast386 kcal · 22g protein · 34g carbs · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 386 kcal, 22g protein, 34g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 5g butter
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and butter.
Lunch497 kcal · 31g protein · 83g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 497 kcal, 31g protein, 83g carbs.
Recipe
Ingredients
- 90g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 475ml vegetable stock
- 1 tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner709 kcal · 45g protein · 76g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 709 kcal, 45g protein, 76g carbs.
Recipe
Ingredients
- 200g firm tofu
- 80g rice noodles (dry weight)
- 90g beansprouts
- 3 spring onions
- 2 tbsp tamari
- lime juice, to taste
- 20g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their 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 beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
Snack171 kcal · 16g protein · 13g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate). Ready in 5 min — 171 kcal, 16g protein, 13g carbs.
Recipe
Ingredients
- 150g frozen edamame beans
- sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Drain frozen edamame beans; rinse the pulses under cold water.
- Combine frozen edamame beans and sea salt, to taste in a bowl or lidded container.
Snack241 kcal · 17g protein · 28g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 241 kcal, 17g protein, 28g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 30g low-sugar granola
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt and low-sugar granola in a bowl.
- Top with honey.
- Eat straight away, or cover and chill for later the same day.
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.
0 of 73 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
2004 kcal - 131g protein, 234g carbs, 59g fat, 41g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (497 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: Tofu Pad Thai (709 kcal, 45g protein, 76g carbs, 26g fat, 8g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (171 kcal, 16g protein, 13g carbs, 7g fat, 7g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (241 kcal, 17g protein, 28g carbs, 6g fat, 3g fibre per person)
Tuesday
1961 kcal - 155g protein, 189g carbs, 67g fat, 42g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (422 kcal, 29g protein, 23g carbs, 24g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (716 kcal, 53g protein, 113g carbs, 8g fat, 29g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
- Snack: Chocolate Protein Shake (271 kcal, 36g protein, 18g carbs, 7g fat, 1g fibre per person)
Wednesday
1997 kcal - 137g protein, 195g carbs, 69g fat, 27g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (342 kcal, 19g protein, 30g carbs, 16g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (581 kcal, 39g protein, 56g carbs, 19g fat, 11g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (684 kcal, 42g protein, 87g carbs, 20g fat, 9g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (130 kcal, 14g protein, 13g carbs, 3g fat, 2g fibre per person)
- Snack: Light Mozzarella and Tomato (260 kcal, 23g protein, 9g carbs, 11g fat, 1g fibre per person)
Thursday
1975 kcal - 146g protein, 217g carbs, 59g fat, 34g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (437 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (703 kcal, 51g protein, 86g carbs, 20g fat, 9g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (571 kcal, 37g protein, 67g carbs, 16g fat, 15g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (152 kcal, 14g protein, 18g carbs, 3g fat, 5g fibre per person)
- Snack: Skyr High-Protein Yogurt (112 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
Friday
2002 kcal - 149g protein, 195g carbs, 73g fat, 31g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (437 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (581 kcal, 43g protein, 82g carbs, 13g fat, 12g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (725 kcal, 48g protein, 49g carbs, 37g fat, 9g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (149 kcal, 14g protein, 18g carbs, 3g fat, 5g fibre per person)
- Snack: Skyr High-Protein Yogurt (110 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
Saturday
2001 kcal - 126g protein, 294g carbs, 37g fat, 56g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (351 kcal, 29g protein, 44g carbs, 6g fat, 6g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (594 kcal, 31g protein, 83g carbs, 15g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (647 kcal, 34g protein, 126g carbs, 3g fat, 32g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (217 kcal, 15g protein, 27g carbs, 5g fat, 1g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (192 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Sunday
1999 kcal - 124g protein, 218g carbs, 69g fat, 29g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (288 kcal, 24g protein, 36g carbs, 5g fat, 5g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (380 kcal, 22g protein, 32g carbs, 17g fat, 5g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (912 kcal, 46g protein, 92g carbs, 40g fat, 13g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (138 kcal, 14g protein, 16g carbs, 3g fat, 1g fibre per person)
- Snack: Mini Protein Overnight Oats (281 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
Weekly shopping list
Protein
- Eggs 24
- Green lentils 400g
- Firm tofu 775g
- Quorn mince 220g
- Whey protein powder 35g
- Beef tomato 1
- Silken tofu 160g
- Tinned chickpeas 90g
Carbs & Grains
- Wholemeal bread 15 slices
- Rice noodles 75g
- Low-sugar granola 110g
- Wholemeal pasta 95g
- Brown rice 240g
- Wholewheat noodles 95g
- Wholemeal 2 pittas
- Wholemeal 2 rolls
- Rice 4 cakes
- Rolled oats 35g
Vegetables
- Courgette 4
- Red pepper 4
- Onion 4
- Spring onion 5
- edamame beans 410g
- Mixed leaves 65g
- Tinned tomatoes 2 x 400g tins (424g required)
- Cucumber 1 (204g required)
- Broccoli 300g
- Carrot 5
- Celery 5 sticks
- Cherry tomatoes 2 x 300g packs (315g required)
- Spinach 70g
- Mushrooms 220g
- Sweet potato mash 270g
- Watercress 30g
- mixed veg 180g
Dairy & Eggs
- Butter 30g
- Low-fat Greek yogurt 650g
- Semi-skimmed milk 1 x 1L carton (406ml required)
- Halloumi 75g
- Light mozzarella 95g
- Skyr 850g
- Cottage cheese 340g
- Reduced-fat feta 70g
- Tinned coconut milk light 1 x 400ml tin (176ml required)
Fruit
- Pomegranate seeds 30g
- mixed berries 75g
- berries 210g
- Banana 1
Herbs & Spices
- Black pepper, optional to taste x5
- Cumin 1 tsp
- Garlic 7 cloves
- Mixed herbs 1.25 tbsp
- Basil, optional to taste
- Ginger 1.25 tsp
- Dill 2.5 tsp
Condiments & Oils
- Vegetable stock 2 cubes (makes 1L; 683ml required)
- Tamari 2 tbsp
- Honey 2 tsp
- Olive oil 2.25 tsp
- Lemon dressing 14g
- Teriyaki sauce 40g
- Soy sauce 3.5 tbsp
- Miso paste 1.25 tbsp
- Light mayo 18g
- Mustard 1 tsp
- Curry paste 30g
Tins & Jars
- Reduced-sugar baked beans 240g
Extras
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 19g
- Sea salt, optional to taste x2
- Sesame seeds 2 tsp
- Balsamic glaze 1 tsp
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 138g 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.