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 Quick Prep 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 87g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalMaintenance
Weekly cost£30–40 estimate
Daily average across the 7 days
1,999 kcal87g protein304g carbs53g fat50g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1995 kcal per person91g protein · 308g carbs per person
Breakfast472 kcal · 9g protein · 95g carbs · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 472 kcal, 9g protein, 95g carbs.
Recipe
Ingredients
- 2 bananas
- 2 Medjool dates
- 80ml oat milk
- ¾ tbsp hemp seeds
- 15g low-sugar granola
Allergens in this meal: Cereals containing gluten. Check the label for: Milk, Tree nuts, Peanuts, Sesame, Soybeans, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Put bananas, Medjool dates and oat milk in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a bowl and top with hemp seeds and low-sugar granola, then serve cold.
Lunch471 kcal · 19g protein · 89g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 471 kcal, 19g protein, 89g carbs.
Recipe
Ingredients
- ¾ of a standard tin of black beans, drained
- 70g brown rice (dry weight)
- 50g sweetcorn
- 40g salsa
- coriander fresh, to taste
- lime juice, to taste
Check the label for: Celery. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain black beans; rinse the pulses under cold water.
- Arrange black beans, brown rice (dry weight), sweetcorn, coriander fresh and lime juice, to taste in a bowl and finish with salsa.
Dinner617 kcal · 37g protein · 79g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 617 kcal, 37g protein, 79g carbs.
Recipe
Ingredients
- 175g firm tofu
- 70g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- ¾ tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack192 kcal · 5g protein · 16g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 192 kcal, 5g protein, 16g carbs.
Recipe
Ingredients
- 25g mixed nuts
- 15g raisins
Allergens in this meal: Tree nuts. Check the label for: Peanuts, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine mixed nuts and raisins in a bowl or lidded container.
Snack243 kcal · 21g protein · 29g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 243 kcal, 21g protein, 29g carbs.
Recipe
Ingredients
- 25g pea protein powder
- 200ml oat milk
- 1 generous handful spinach (about 25g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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.
0 of 56 items tickedSaved on this device
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Tesco Vegan Quick Prep 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
1995 kcal - 91g protein, 308g carbs, 48g fat, 40g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (472 kcal, 9g protein, 95g carbs, 10g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (471 kcal, 19g protein, 89g carbs, 2g fat, 14g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (617 kcal, 37g protein, 79g carbs, 18g fat, 8g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (192 kcal, 5g protein, 16g carbs, 13g fat, 3g fibre per person)
- Snack: Pea Protein Green Smoothie (243 kcal, 21g protein, 29g carbs, 5g fat, 4g fibre per person)
Tuesday
2002 kcal - 90g protein, 269g carbs, 68g fat, 40g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (363 kcal, 8g protein, 70g carbs, 8g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (516 kcal, 28g protein, 54g carbs, 21g fat, 7g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (777 kcal, 32g protein, 112g carbs, 24g fat, 20g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (162 kcal, 4g protein, 13g carbs, 11g fat, 2g fibre per person)
- Snack: Pea Protein Green Smoothie (184 kcal, 18g protein, 20g carbs, 4g fat, 3g fibre per person)
Wednesday
1999 kcal - 91g protein, 326g carbs, 48g fat, 56g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (482 kcal, 10g protein, 96g carbs, 10g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (565 kcal, 29g protein, 88g carbs, 12g fat, 16g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (490 kcal, 23g protein, 95g carbs, 7g fat, 21g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (207 kcal, 6g protein, 17g carbs, 14g fat, 3g fibre per person)
- Snack: Pea Protein Green Smoothie (255 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Thursday
1995 kcal - 92g protein, 333g carbs, 35g fat, 58g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (419 kcal, 9g protein, 83g carbs, 9g fat, 9g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (471 kcal, 26g protein, 81g carbs, 3g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (688 kcal, 32g protein, 126g carbs, 5g fat, 29g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (183 kcal, 5g protein, 15g carbs, 13g fat, 2g fibre per person)
- Snack: Pea Protein Green Smoothie (234 kcal, 20g protein, 28g carbs, 5g fat, 4g fibre per person)
Friday
1999 kcal - 75g protein, 347g carbs, 37g fat, 66g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (547 kcal, 11g protein, 109g carbs, 12g fat, 12g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (340 kcal, 19g protein, 64g carbs, 2g fat, 20g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (765 kcal, 37g protein, 132g carbs, 4g fat, 22g fibre per person)
- Snack: Carrot Sticks with Hummus (145 kcal, 5g protein, 20g carbs, 6g fat, 7g fibre per person)
- Snack: Apple with Walnuts (202 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
Saturday
2001 kcal - 89g protein, 269g carbs, 69g fat, 44g fibre- Breakfast: Banana and Oat Smoothie (454 kcal, 12g protein, 76g carbs, 10g fat, 11g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (391 kcal, 17g protein, 65g carbs, 10g fat, 12g fibre per person)
- Dinner: Tofu Pad Thai (787 kcal, 50g protein, 85g carbs, 29g fat, 9g fibre per person)
- Snack: Carrot Sticks with Hummus (154 kcal, 6g protein, 21g carbs, 6g fat, 7g fibre per person)
- Snack: Apple with Walnuts (215 kcal, 4g protein, 22g carbs, 14g fat, 5g fibre per person)
Sunday
2003 kcal - 82g protein, 274g carbs, 65g fat, 44g fibre- Breakfast: Banana and Oat Smoothie (359 kcal, 10g protein, 60g carbs, 8g fat, 8g fibre per person)
- Lunch: Black Bean Burrito Bowl (483 kcal, 20g protein, 91g carbs, 3g fat, 14g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (865 kcal, 44g protein, 88g carbs, 38g fat, 12g fibre per person)
- Snack: Carrot Sticks with Hummus (126 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
- Snack: Apple with Walnuts (170 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
Weekly shopping list
Protein
- Black beans 330g
- Firm tofu 675g
- Pea protein powder 95g
- Tinned chickpeas 525g
- Green lentils 85g
- Red lentils 180g
Carbs & Grains
- Low-sugar granola 85g
- Brown rice 450g
- Wholemeal 2 rolls
- Wholemeal 1 pitta
- Rolled oats 95g
- Rice noodles 85g
Vegetables
- Broccoli 170g
- Spring onion 5
- Spinach 210g
- mixed veg 270g
- Baby spinach 160g
- Tinned tomatoes 3 x 400g tins (1176g required)
- Onion 5
- Sweet potato 390g
- Carrot 7
- Celery 2 stalks
- Red pepper 2
- Butternut squash 390g
- Courgette 1
Dairy & Eggs
- Oat milk 2 x 1L cartons (1658ml required)
- Coconut milk light 1 x 400ml tin (301ml required)
Fruit
- Banana 12
- Medjool 9 dates
- Raisins 65g
- Apple 3
Herbs & Spices
- Coriander, optional to taste x2
- Cumin 2.5 tsp
- Paprika 1 tsp
- Chilli powder 0.75 tsp
- Garlic 5 cloves
- Basil, optional to taste
Condiments & Oils
- Salsa 85g
- Teriyaki sauce 35g
- Tahini 35g
- Curry paste 45g
- Vegetable stock 3 cubes (makes 1500ml; 1263ml required)
- Hummus 260g
- Peanut butter 11g
- Tamari 2.25 tbsp
Tins & Jars
- Mixed beans 310g
- Cannellini beans 200g
Extras
- Hemp seeds 4.25 tbsp
- Sweetcorn 100g
- Lime juice, optional to taste x3
- Sesame seeds 1.5 tsp
- Mixed nuts 95g
- Lemon juice, optional to taste x2
- Walnuts 60g
- Beansprouts 110g
- Peanuts 21g
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
- A ready-made protein shake covers a gap without adding a single extra step
- 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
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 87g 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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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