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 Training Day High Protein Vegetarian Plan — 2,000 kcal
High-protein meat-free eating. This 7-day plan targets 2,000 kcal/day and averages 145g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £40–55/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalHigh Protein Vegetarian
Weekly cost£40–55 estimate
Daily average across the 7 days
1,999 kcal145g protein229g carbs55g fat43g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2000 kcal per person150g protein · 173g carbs per person
Breakfast198 kcal · 27g protein · 17g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 198 kcal, 27g protein, 17g carbs.
Recipe
Ingredients
- 7 egg whites
- ¾ pepper
- ½ onion
- olive oil spray, as needed
- 1¼ tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and onion, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with mixed herbs.
Lunch465 kcal · 32g protein · 27g carbs · 20 min
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 465 kcal, 32g protein, 27g carbs.
Recipe
Ingredients
- 4 eggs
- 1 courgette
- 1 red pepper
- ½ onion
- 1¼ tsp olive oil
- 2 generous handfuls mixed leaves (about 70g)
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop courgette, red pepper, onion and mixed leaves, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, finishing under a hot grill until the top is firm.
- Season to taste and serve with olive oil.
Dinner858 kcal · 54g protein · 93g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 858 kcal, 54g protein, 93g carbs.
Recipe
Ingredients
- 225g firm tofu
- 90g rice noodles (dry weight)
- 125g beansprouts
- 4 spring onions
- 2¼ tbsp tamari
- lime juice, to taste
- 25g 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.
Snack292 kcal · 21g protein · 35g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 292 kcal, 21g protein, 35g carbs.
Recipe
Ingredients
- 175g low-fat Greek yogurt
- 30g low-sugar granola
- 1¼ 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.
Snack187 kcal · 16g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 187 kcal, 16g protein, 1g carbs.
Recipe
Ingredients
- 2 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve.
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
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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.
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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 Training Day 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
2000 kcal - 150g protein, 173g carbs, 78g fat, 26g fibre- Breakfast: Egg White Omelette with Peppers (198 kcal, 27g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (465 kcal, 32g protein, 27g carbs, 26g fat, 8g fibre per person)
- Dinner: Tofu Pad Thai (858 kcal, 54g protein, 93g carbs, 31g fat, 9g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (292 kcal, 21g protein, 35g carbs, 8g fat, 3g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
Tuesday
2000 kcal - 128g protein, 278g carbs, 42g fat, 49g fibre- Breakfast: Egg White Omelette with Peppers (173 kcal, 23g protein, 15g carbs, 1g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (729 kcal, 40g protein, 77g carbs, 29g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (593 kcal, 31g protein, 116g carbs, 2g fat, 29g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (200 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
- Snack: Mini Protein Overnight Oats (305 kcal, 20g protein, 45g carbs, 5g fat, 5g fibre per person)
Wednesday
1997 kcal - 128g protein, 248g carbs, 52g fat, 42g fibre- Breakfast: Egg White Omelette with Peppers (167 kcal, 22g protein, 15g carbs, 1g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (590 kcal, 32g protein, 102g carbs, 3g fat, 18g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (972 kcal, 49g protein, 99g carbs, 43g fat, 14g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (146 kcal, 14g protein, 17g carbs, 3g fat, 1g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (122 kcal, 11g protein, 15g carbs, 2g fat, 4g fibre per person)
Thursday
2000 kcal - 176g protein, 272g carbs, 27g fat, 68g fibre- Breakfast: Egg White Omelette with Peppers (199 kcal, 27g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (404 kcal, 22g protein, 76g carbs, 2g fat, 23g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (785 kcal, 58g protein, 125g carbs, 9g fat, 32g fibre per person)
- Snack: Chocolate Protein Shake (291 kcal, 39g protein, 19g carbs, 8g fat, 1g fibre per person)
- Snack: Pea Protein Green Smoothie (321 kcal, 30g protein, 35g carbs, 7g fat, 6g fibre per person)
Friday
1999 kcal - 149g protein, 257g carbs, 40g fat, 40g fibre- Breakfast: Egg White Omelette with Peppers (192 kcal, 26g protein, 16g carbs, 1g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (649 kcal, 36g protein, 112g carbs, 4g fat, 20g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (824 kcal, 50g protein, 105g carbs, 24g fat, 11g fibre per person)
- Snack: Cottage Cheese with Cucumber (178 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (156 kcal, 17g protein, 15g carbs, 4g fat, 2g fibre per person)
Saturday
1996 kcal - 138g protein, 175g carbs, 80g fat, 45g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (437 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (383 kcal, 22g protein, 71g carbs, 2g fat, 22g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (657 kcal, 44g protein, 41g carbs, 35g fat, 8g fibre per person)
- Snack: Light Mozzarella and Tomato (315 kcal, 28g protein, 9g carbs, 14g fat, 1g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (204 kcal, 19g protein, 15g carbs, 9g fat, 9g fibre per person)
Sunday
1998 kcal - 147g protein, 199g carbs, 68g fat, 29g 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 (696 kcal, 50g protein, 85g carbs, 20g fat, 9g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (568 kcal, 37g protein, 67g carbs, 16g fat, 15g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
- Snack: Skyr High-Protein Yogurt (110 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
Weekly shopping list
Protein
- Egg whites 1.05kg
- Eggs 18
- Firm tofu 1.05kg
- Green lentils 200g
- Red lentils 210g
- Tinned chickpeas 95g
- Quorn mince 230g
- Whey protein powder 35g
- Pea protein powder 35g
- Beef tomato 1
Carbs & Grains
- Rice noodles 95g
- Low-sugar granola 35g
- Brown rice 250g
- Rice 3 cakes
- Rolled oats 40g
- Wholemeal 3 rolls
- Wholemeal pasta 110g
- Wholemeal bread 7 slices
- Wholewheat noodles 95g
Vegetables
- Mixed peppers 550g
- Onion 10
- Courgette 2
- Red pepper 2
- Mixed leaves 70g
- Spring onion 6
- mixed veg 340g
- Mushrooms 200g
- Carrot 5
- Sweet potato mash 250g
- Celery 4 stalks
- Celery 2 sticks
- Cucumber 1 (225g required)
- Tinned tomatoes 4 x 400g tins (1366g required)
- Spinach 110g
- Broccoli 340g
- Cherry tomatoes 1 x 300g pack (153g required)
- edamame beans 170g
Dairy & Eggs
- Low-fat Greek yogurt 575g
- Cottage cheese 260g
- Skyr 280g
- Semi-skimmed milk 1 x 1L carton (441ml required)
- Tinned coconut milk light 1 x 400ml tin (187ml required)
- Oat milk 1 x 1L carton (286ml required)
- Butter 12g
- Reduced-fat feta 70g
- Light mozzarella 120g
Fruit
- Banana 1
- berries 60g
- mixed berries 90g
Herbs & Spices
- Mixed herbs 2.75 tbsp
- Garlic 13 cloves
- Dill 1 tsp
- Basil, optional to taste x3
- Black pepper, optional to taste x2
- Ginger 1.25 tsp
Condiments & Oils
- Olive oil spray, optional light coating x5
- Olive oil 2.25 tsp
- Tamari 2.25 tbsp
- Honey 2.25 tsp
- Tahini 19g
- Vegetable stock 4 cubes (makes 2L; 1657ml required)
- Curry paste 30g
- Teriyaki sauce 45g
- Soy sauce 2.5 tbsp
Tins & Jars
- Cannellini beans 460g
- Reduced-sugar baked beans 240g
Extras
- Beansprouts 120g
- Lime juice, optional to taste
- Peanuts 23g
- Lemon juice, optional to taste
- Sesame seeds 2.25 tsp
- Balsamic glaze 1.25 tsp
- Sea salt, optional to taste
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
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- 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 145g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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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