Tesco Vegan Maintenance Plan — 2,000 kcal
Free 7-day Vegan maintenance meal plan for Tesco. Targets ~2000 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
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 370 kcal, 13g protein.
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 400 kcal, 18g protein.
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 460 kcal, 26g protein.
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt pinch. Ready in 5 min — 150 kcal, 12g protein.
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 260 kcal, 6g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Red lentils 100g
- Firm tofu 200g
- Tinned chickpeas 200g
- Green lentils 100g dry
- Silken tofu 150g
Carbs & Grains
- Rolled oats 60g
- Wholemeal roll 1
- Brown rice 90g dry
- Soba noodles 80g dry
- Rice noodles 80g dry
Vegetables
- Carrot 1
- Onion 1
- Celery 2 stalks
- Broccoli 200g
- Spring onion 2
- Sweet potato 250g
- Spinach 100g
- Tomato 1
- Cucumber 4 slices
- Baby spinach 60g
- Edamame beans 100g
- Peanuts 20g
- Pea protein powder 30g
Dairy & Eggs
- Oat milk 200ml
- Peanut butter 1 tbsp
- Butternut squash 400g
- Almond butter 1 tbsp
- Coconut milk light 200ml
Extras & Condiments
- Chia seeds 2 tsp
- Frozen mixed berries 80g
- Maple syrup 1 tsp
- Vegetable stock 500ml
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Sea salt pinch
- Dark chocolate 70% 30g
- Almonds 20g
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Cumin 1 tsp
- Paprika 1 tsp
- Apple 1
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Curry paste 30g
- Garlic 2 cloves
- Raisins 20g
- Soy sauce 1 tbsp
- Ginger 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Quinoa 60g
- Mango chunks 80g
- Cinnamon 0.5 tsp
- Cannellini beans tinned 200g
- Basil
- Banana half
- Miso paste 1 tbsp
- Garam masala 2 tsp
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 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. 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Tesco.