What this plan is for
A Tesco vegetarian low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco High-Protein Vegetarian Low Calorie Plan — 1,500 kcal
Vegetarians cutting calories. This 7-day plan targets 1,500 kcal/day and averages 79g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalVegetarian Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,506 kcal79g protein199g carbs43g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person74g protein · 207g carbs per person
Breakfast311 kcal · 17g protein · 27g carbs · 10 min
Avocado and Eggs on Wholemeal Toast
Made with avocado, eggs, wholemeal bread. Ready in 10 min — 311 kcal, 17g protein, 27g carbs.
Recipe
Ingredients
- ¼ avocado
- 2 eggs
- 2 slices of wholemeal bread
- ¾ tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop avocado, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and lemon juice and chilli flakes, to taste.
Lunch374 kcal · 23g protein · 62g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 374 kcal, 23g protein, 62g carbs.
Recipe
Ingredients
- 70g green lentils
- 1 courgette
- 1 red pepper
- ¾ onion
- 350ml vegetable stock
- ¾ tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner816 kcal · 34g protein · 118g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 816 kcal, 34g protein, 118g carbs.
Recipe
Ingredients
- 1¼ standard tins of chickpeas, drained
- 4 generous handfuls baby spinach (about 100g)
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 60g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
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 54 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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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.
- Best for broad choice, easy vegetarian swaps, high-protein dairy, ready-to-eat helpers and Clubcard-style shops.
- 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 High-Protein Vegetarian Low Calorie Plan — 1,500 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
1501 kcal - 74g protein, 207g carbs, 41g fat, 40g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (311 kcal, 17g protein, 27g carbs, 14g fat, 6g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (374 kcal, 23g protein, 62g carbs, 2g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (816 kcal, 34g protein, 118g carbs, 25g fat, 21g fibre per person)
Tuesday
1533 kcal - 81g protein, 196g carbs, 47g fat, 41g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (630 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (500 kcal, 26g protein, 98g carbs, 2g fat, 25g fibre per person)
Wednesday
1503 kcal - 99g protein, 164g carbs, 51g fat, 43g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (447 kcal, 23g protein, 36g carbs, 22g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (397 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (659 kcal, 49g protein, 105g carbs, 7g fat, 27g fibre per person)
Thursday
1500 kcal - 77g protein, 233g carbs, 30g fat, 48g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (579 kcal, 32g protein, 101g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (518 kcal, 24g protein, 100g carbs, 7g fat, 22g fibre per person)
Friday
1501 kcal - 76g protein, 143g carbs, 68g fat, 24g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (359 kcal, 18g protein, 27g carbs, 19g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (598 kcal, 33g protein, 63g carbs, 24g fat, 8g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (544 kcal, 25g protein, 53g carbs, 25g fat, 8g fibre per person)
Saturday
1500 kcal - 76g protein, 184g carbs, 51g fat, 23g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (342 kcal, 15g protein, 58g carbs, 6g fat, 9g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (540 kcal, 22g protein, 59g carbs, 23g fat, 7g fibre per person)
- Dinner: Tofu Pad Thai (618 kcal, 39g protein, 67g carbs, 22g fat, 7g fibre per person)
Sunday
1501 kcal - 73g protein, 265g carbs, 14g fat, 52g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (330 kcal, 14g protein, 56g carbs, 6g fat, 9g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (474 kcal, 26g protein, 82g carbs, 3g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (697 kcal, 33g protein, 127g carbs, 5g fat, 29g fibre per person)
Weekly shopping list
Protein
- Eggs 14
- Green lentils 240g
- Tinned chickpeas 470g
- Firm tofu 460g
- Quorn mince 200g
- Red lentils 170g
Carbs & Grains
- Wholemeal bread 9 slices
- Brown rice 320g
- Wholemeal pasta 160g
- Wholemeal 2 rolls
- Rolled oats 100g
- Rice noodles 70g
Vegetables
- Avocado 3
- Courgette 2
- Red pepper 3
- Onion 7
- Baby spinach 230g
- Tinned tomatoes 4 x 400g tins (1203g required)
- mixed veg 250g
- Mushrooms 170g
- Carrot 4
- Sweet potato mash 210g
- Mixed leaves 110g
- Celery 4 stalks
- Sweet potato 230g
- Spinach 90g
- Cherry tomatoes 1 x 300g pack (85g required)
- Spring onion 3
Dairy & Eggs
- Coconut milk light 1 x 400ml tin (142ml required)
- Ricotta 80g
- Parmesan 12g
- Semi-skimmed milk 1 x 1L carton (240ml required)
- Low-fat natural yogurt 130g
Fruit
- Apple 2
Herbs & Spices
- Chilli flakes, optional to taste x5
- Cumin 2.5 tsp
- Garlic 5 cloves
- Mixed herbs 1 tsp
- Paprika 1 tsp
- Cinnamon 1 tsp
- Chilli powder 1 tsp
Condiments & Oils
- Vegetable stock 3 cubes (makes 1500ml; 1364ml required)
- Curry paste 21g
- Tahini 35g
- Olive oil 1.25 tbsp
- Tahini dressing 16g
- Tamari 1.75 tbsp
Tins & Jars
- Mixed beans 320g
Extras
- Lemon juice 1.5 tbsp
- Lemon juice, optional to taste x2
- Sesame seeds 1.75 tsp
- Beansprouts 85g
- Lime juice, optional to taste
- Peanuts 16g
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)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this vegetarian low calorie 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 79g 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 vegetarian low calorie plan?
Plenty of vegetarian low calorie plans share the same 1,500 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this vegetarian low calorie 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 1,500 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.
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