What this plan is for
A Tesco maintenance plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Vegan Maintenance Plan — 2,000 kcal
Steady, balanced eating around a ~2,000 kcal/day target. This 7-day plan targets 2,000 kcal/day and averages 95g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — 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
GoalMaintenance
Weekly cost£30–40 estimate
Daily average across the 7 days
2,000 kcal95g protein279g carbs59g fat47g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person89g protein · 330g carbs per person
Breakfast301 kcal · 16g protein · 52g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 301 kcal, 16g protein, 52g carbs.
Recipe
Ingredients
- 175g 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.
Lunch467 kcal · 24g protein · 73g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 467 kcal, 24g protein, 73g carbs.
Recipe
Ingredients
- 70g soba noodles (dry weight)
- 90g edamame beans
- ½ cucumber
- 1 red pepper
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner783 kcal · 38g protein · 145g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 783 kcal, 38g protein, 145g carbs.
Recipe
Ingredients
- 100g red lentils
- ½ of a standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp ginger
- 1¾ tsp garam masala
- 70g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, stir in garam masala, and heat through before serving.
Snack255 kcal · 6g protein · 43g carbs · 3 min
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 255 kcal, 6g protein, 43g carbs.
Recipe
Ingredients
- 1 banana
- 1 tbsp peanut butter
- 2 rice cakes
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Top rice cakes with banana and peanut butter and serve.
Snack195 kcal · 5g protein · 17g carbs · 1 min
Almonds and Dried Cranberries
Made with almonds, dried cranberries. Ready in 1 min — 195 kcal, 5g protein, 17g carbs.
Recipe
Ingredients
- 25g almonds
- 20g dried cranberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine almonds and dried cranberries in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- 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.
- 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 | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Vegan Maintenance 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
2001 kcal - 89g protein, 330g carbs, 38g fat, 52g fibre- Breakfast: Baked Beans on Wholemeal Toast (301 kcal, 16g protein, 52g carbs, 2g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (467 kcal, 24g protein, 73g carbs, 12g fat, 12g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (783 kcal, 38g protein, 145g carbs, 4g fat, 21g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (255 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
- Snack: Almonds and Dried Cranberries (195 kcal, 5g protein, 17g carbs, 12g fat, 3g fibre per person)
Tuesday
2000 kcal - 94g protein, 282g carbs, 50g fat, 44g fibre- Breakfast: Baked Beans on Wholemeal Toast (291 kcal, 15g protein, 50g carbs, 2g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (653 kcal, 36g protein, 69g carbs, 26g fat, 8g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (653 kcal, 32g protein, 112g carbs, 3g fat, 19g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (220 kcal, 6g protein, 36g carbs, 8g fat, 4g fibre per person)
- Snack: Almonds and Dried Cranberries (183 kcal, 5g protein, 15g carbs, 11g fat, 2g fibre per person)
Wednesday
1995 kcal - 86g protein, 275g carbs, 68g fat, 51g fibre- Breakfast: Baked Beans on Wholemeal Toast (285 kcal, 15g protein, 49g carbs, 2g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (409 kcal, 21g protein, 64g carbs, 10g fat, 10g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (941 kcal, 39g protein, 135g carbs, 30g fat, 24g fibre per person)
- Snack: Apple with Walnuts (163 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (197 kcal, 8g protein, 10g carbs, 15g fat, 2g fibre per person)
Thursday
2000 kcal - 96g protein, 271g carbs, 62g fat, 57g fibre- Breakfast: Baked Beans on Wholemeal Toast (301 kcal, 16g protein, 52g carbs, 2g fat, 12g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (706 kcal, 39g protein, 74g carbs, 28g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (567 kcal, 29g protein, 111g carbs, 2g fat, 28g fibre per person)
- Snack: Apple with Walnuts (202 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (224 kcal, 9g protein, 12g carbs, 17g fat, 3g fibre per person)
Friday
2003 kcal - 113g protein, 269g carbs, 58g fat, 43g fibre- Breakfast: Baked Beans on Wholemeal Toast (325 kcal, 17g protein, 56g carbs, 3g fat, 13g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (471 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (715 kcal, 43g protein, 91g carbs, 21g fat, 10g fibre per person)
- Snack: Walnuts and Dried Blueberries (219 kcal, 4g protein, 17g carbs, 16g fat, 3g fibre per person)
- Snack: Pea Protein Green Smoothie (273 kcal, 25g protein, 31g carbs, 6g fat, 5g fibre per person)
Saturday
1997 kcal - 96g protein, 274g carbs, 61g fat, 47g fibre- Breakfast: Oat Porridge with Berries (409 kcal, 12g protein, 65g carbs, 9g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (650 kcal, 35g protein, 69g carbs, 26g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (490 kcal, 23g protein, 95g carbs, 7g fat, 21g fibre per person)
- Snack: Walnuts and Dried Blueberries (193 kcal, 3g protein, 15g carbs, 14g fat, 2g fibre per person)
- Snack: Pea Protein Green Smoothie (255 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Sunday
2004 kcal - 89g protein, 249g carbs, 74g fat, 37g fibre- Breakfast: Oat Porridge with Berries (433 kcal, 13g protein, 69g carbs, 9g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (458 kcal, 23g protein, 72g carbs, 11g fat, 11g fibre per person)
- Dinner: Tofu Pad Thai (684 kcal, 43g protein, 74g carbs, 25g fat, 7g fibre per person)
- Snack: Dark Chocolate and Almonds (266 kcal, 6g protein, 10g carbs, 21g fat, 4g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 24g carbs, 8g fat, 4g fibre per person)
Weekly shopping list
Protein
- Red lentils 200g
- Firm tofu 850g
- Tinned chickpeas 525g
- Green lentils 190g
- Pea protein powder 55g
Carbs & Grains
- Wholemeal bread 9 slices
- Soba noodles 290g
- Brown rice 440g
- Rice 4 cakes
- Wholemeal 1 roll
- Rolled oats 150g
- Rice noodles 75g
Vegetables
- Edamame beans 360g
- Cucumber 2 (600g required)
- Red pepper 4
- Tinned tomatoes 2 x 400g tins (694g required)
- Onion 4
- mixed veg 400g
- Butternut squash 350g
- Baby spinach 130g
- Mushrooms 190g
- Carrot 2
- Sweet potato mash 240g
- Broccoli 190g
- Spring onion 5
- Spinach 140g
- Sweet potato 220g
Dairy & Eggs
- Coconut milk light 1 x 400ml tin (165ml required)
- Oat milk 1 x 1L carton (979ml required)
Fruit
- Banana 3
- Apple 3
- Dried blueberries 40g
- mixed berries 150g
Herbs & Spices
- Ginger 1.75 tbsp
- Garlic 5 cloves
- Garam masala 2 tsp
- Cumin 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Soy sauce 3.75 tbsp
- Sesame oil 1.25 tbsp
- Peanut butter 45g
- Tahini 55g
- Vegetable stock 2 cubes (makes 1L; 792ml required)
- Curry paste 25g
- Teriyaki sauce 40g
- Tamari 2 tbsp
Tins & Jars
- Reduced-sugar baked beans 900g
Extras
- Almonds 65g
- Dried cranberries 40g
- Lemon juice, optional to taste x3
- Sesame seeds 1.25 tbsp
- Walnuts 80g
- Pumpkin seeds 55g
- Dark chocolate chips 30g
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 18g
- Dark chocolate 70% 30g
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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
Frequently Asked Questions
How much does this maintenance 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. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 95g 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 maintenance plan?
Plenty of maintenance 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 maintenance 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Tesco.
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