Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Tesco Vegan Balanced Plate Weekly Maintenance Plan — 2,000 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
Snack: Walnuts and Dried Blueberries (260 kcal, 6g protein)
Weekly shopping list
Protein
Green lentils 130g dry
Red lentils 130g
Firm tofu 225g
Tinned chickpeas 480g
Silken tofu 175g
Green lentils tinned 240g
Black beans tinned 225g
Green lentils 120g
Carbs & Grains
Rolled oats 105g
Wholemeal roll 1
Soba noodles 90g dry
Rice noodles 90g dry
Rice cakes 2
Brown rice 95g dry
Wholemeal pitta 1
Oat biscuits 5
Vegetables
Sweet potato 260g
Baby spinach 75g
Onion 1
Pea protein powder 40g
Spinach 40g
Celery sticks 5
Edamame beans 110g
Cucumber half
Red pepper 1
Spring onion 3
Peanuts 20g
Tinned tomatoes 480g
Courgette 1 roasted
Red pepper 1 roasted
Mushrooms 240g
Carrot 2
Sweet potato mash 300g
Sweetcorn 65g
Courgette 1
Broccoli 235g
Dairy & Eggs
Oat milk 390ml
Butternut squash 525g
Almond butter 1.25 tbsp
Peanut butter 1 tbsp
Coconut milk light 240ml
Extras & Condiments
Walnuts 25g
Cinnamon 0.75 tsp
Maple syrup 1.25 tsp
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Garlic 3 cloves
Vegetable stock 900ml
Banana 3/4
Soy sauce 1 tbsp
Sesame oil 1 tsp
Ginger 1 tsp
Beansprouts 110g
Tamari 2.25 tbsp
Lime juice
Banana 1
Banana half
Cannellini beans tinned 240g
Basil
Curry paste 35g
Pumpkin seeds 35g
Dark chocolate chips 20g
Miso paste 1.25 tbsp
Sesame seeds 1.25 tsp
Garam masala 2.25 tsp
Almonds 30g
Dried cranberries 25g
Hummus 95g
Salsa 55g
Coriander fresh
Mixed beans tinned 450g
Chilli powder 1 tsp
Dried blueberries 20g
Teriyaki sauce 45g
Smoked paprika 1.25 tsp
Olive oil 1.25 tsp
Your 7-Day Meal Plan
Monday
2000 kcal96g protein
Breakfast503 kcal · 18g protein · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 503 kcal, 18g protein.
Recipe
Lay out the ingredients: Rolled oats 105g, Oat milk 390ml, Walnuts 25g, Cinnamon 0.75 tsp, Maple syrup 1.25 tsp.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch529 kcal · 23g protein · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 529 kcal, 23g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Green lentils 130g dry, Sweet potato 260g, Baby spinach 75g, Tahini 25g, Lemon juice, Cumin 1.25 tsp.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner490 kcal · 18g protein · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 490 kcal, 18g protein.
Recipe
Prep the listed ingredients: Butternut squash 525g, Red lentils 130g, Onion 1, Garlic 3 cloves, Vegetable stock 900ml, Wholemeal roll 1.
Cook the protein and firmer vegetables in a pan for 5-8 minutes.
Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack271 kcal · 31g protein · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 271 kcal, 31g protein.
Recipe
Add Pea protein powder 40g, Oat milk 320ml, Spinach 40g, Banana 3/4 to a blender.
Blend until smooth, adding a splash more milk or water if needed.
Pour into a glass or shaker and serve cold.
Snack207 kcal · 6g protein · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 207 kcal, 6g protein.
Recipe
Lay out the ingredients: Almond butter 1.25 tbsp, Celery sticks 5.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
Green lentils 130g dry
Red lentils 130g
Firm tofu 225g
Tinned chickpeas 480g
Silken tofu 175g
Green lentils tinned 240g
Black beans tinned 225g
Green lentils 120g
Carbs & Grains
Rolled oats 105g
Wholemeal roll 1
Soba noodles 90g dry
Rice noodles 90g dry
Rice cakes 2
Brown rice 95g dry
Wholemeal pitta 1
Oat biscuits 5
Vegetables
Sweet potato 260g
Baby spinach 75g
Onion 1
Pea protein powder 40g
Spinach 40g
Celery sticks 5
Edamame beans 110g
Cucumber half
Red pepper 1
Spring onion 3
Peanuts 20g
Tinned tomatoes 480g
Courgette 1 roasted
Red pepper 1 roasted
Mushrooms 240g
Carrot 2
Sweet potato mash 300g
Sweetcorn 65g
Courgette 1
Broccoli 235g
Dairy & Eggs
Oat milk 390ml
Butternut squash 525g
Almond butter 1.25 tbsp
Peanut butter 1 tbsp
Coconut milk light 240ml
Extras & Condiments
Walnuts 25g
Cinnamon 0.75 tsp
Maple syrup 1.25 tsp
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Garlic 3 cloves
Vegetable stock 900ml
Banana 3/4
Soy sauce 1 tbsp
Sesame oil 1 tsp
Ginger 1 tsp
Beansprouts 110g
Tamari 2.25 tbsp
Lime juice
Banana 1
Banana half
Cannellini beans tinned 240g
Basil
Curry paste 35g
Pumpkin seeds 35g
Dark chocolate chips 20g
Miso paste 1.25 tbsp
Sesame seeds 1.25 tsp
Garam masala 2.25 tsp
Almonds 30g
Dried cranberries 25g
Hummus 95g
Salsa 55g
Coriander fresh
Mixed beans tinned 450g
Chilli powder 1 tsp
Dried blueberries 20g
Teriyaki sauce 45g
Smoked paprika 1.25 tsp
Olive oil 1.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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.
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 the full 7-day meal plan and includes the weekly shopping list.
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.
