Tesco Vegetarian Low Effort Plan — 1,800 kcal
Free 7-day Vegetarian low effort meal plan for Tesco. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric. Ready in 8 min — 360 kcal, 26g protein.
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 380 kcal, 14g protein.
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 430 kcal, 18g protein.
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 200 kcal, 10g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Eggs 3
- Tinned chickpeas 200g
- Green lentils 100g cooked
- Quorn mince 200g
- Firm tofu 200g
Carbs & Grains
- Rye bread 2 slices
- Wholemeal pitta 1
- Brown rice 90g dry
- Rice cakes 2
- Oatcakes 4
Vegetables
- Black pepper pinch
- Baby spinach 30g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 30g
- Spring onion 2
- Carrot 1
- Onion 1
- Celery 2 stalks
- Cucumber 60g
- Pea protein powder 30g
- Tomato 1
- Avocado half
- Sweet potato 250g
- Broccoli 200g
Dairy & Eggs
- Butter 5g
- Low-fat Greek yogurt 150g
- Halloumi 80g
- Coconut milk light 200ml
- Peanut butter 1 tbsp
- Oat milk 250ml
- Butternut squash 400g
- Cottage cheese 100g
Extras & Condiments
- Turmeric 0.5 tsp
- Hummus 80g
- Frozen mixed veg 200g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Olive oil 1 tsp
- Vegetable stock 500ml
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Honey 1 tsp
- Pomegranate seeds 30g
- Lemon dressing 15g
- Curry paste 30g
- Banana 1
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Mixed herbs 1 tsp
- Falafel 4 baked
- Chilli flakes pinch
- Paprika 1 tsp
- Reduced-fat cheddar 40g
- Teriyaki sauce 40g
- Walnuts 25g
- Dried blueberries 20g
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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 low effort plan cost per week?
This plan is designed for Tesco and typically costs £30–40 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?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
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.
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.