Tesco Vegan Quick Prep 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 Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 280 kcal, 9g protein.
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 320 kcal, 16g protein.
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 460 kcal, 28g protein.
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 240 kcal, 8g protein.
Almonds and Dried Cranberries
Made with almonds, dried cranberries. Ready in 1 min — 230 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Firm tofu 200g
- Silken tofu 150g
- Red lentils 100g
- Black beans tinned 200g
- Green lentils 100g
Carbs & Grains
- Brown rice 80g dry
- Oat biscuits 4
- Wholemeal roll 1
- Rice noodles 80g dry
- Rolled oats 50g
- Wholewheat noodles 80g dry
Vegetables
- Tinned tomatoes 400g
- Onion 1
- Edamame beans 100g
- Courgette 1 roasted
- Spinach 30g
- Spring onion 3
- Peanuts 20g
- Sweetcorn 60g
- Baby spinach 150g
- Carrot 2
- Broccoli 100g
- Mushrooms 200g
- Sweet potato mash 250g
Dairy & Eggs
- Coconut milk 200ml
- Peanut butter 1 tbsp
- Butternut squash 400g
Extras & Condiments
- Chia seeds 30g
- Mango chunks 100g
- Vanilla extract drop
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Mixed frozen veg 200g
- Curry paste 30g
- Almonds 25g
- Dried cranberries 20g
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Sesame seeds 1 tsp
- Walnuts 25g
- Hummus 80g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Olive oil 1 tsp
- Salsa 50g
- Coriander fresh
- Ginger 1 tsp
- Garam masala 2 tsp
- Honey 1 tbsp
- Turmeric 0.5 tsp
- Apple 1
- Chilli powder 1 tsp
- Banana 1
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.