Tesco Higher-Protein Weekly Vegetarian Low Calorie Plan — 1,500 kcal

Free printable vegetarian UK vegetarian low calorie meal plan for Tesco: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forVegetarians cutting calories
DietVegetarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forVegetarians cutting calories
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

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 Higher-Protein Weekly 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 calories, protein totals and the weekly shopping list.

Supermarket: TescoCalories: ~1500 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

1500 kcal - 82g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (382 kcal, 32g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (526 kcal, 24g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (592 kcal, 26g protein)

Tuesday

1500 kcal - 89g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (360 kcal, 30g protein)
  • Lunch: Green Lentil and Halloumi Bowl (607 kcal, 37g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (533 kcal, 22g protein)

Wednesday

1500 kcal - 103g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (382 kcal, 32g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (513 kcal, 26g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (605 kcal, 45g protein)

Thursday

1500 kcal - 72g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (388 kcal, 32g protein)
  • Lunch: Baked Falafel and Salad Pitta (603 kcal, 21g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (509 kcal, 19g protein)

Friday

1500 kcal - 90g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (406 kcal, 34g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (505 kcal, 34g protein)
  • Dinner: Chickpea and Sweet Potato Stew (589 kcal, 22g protein)

Saturday

1500 kcal - 65g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (434 kcal, 14g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (527 kcal, 21g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (539 kcal, 30g protein)

Sunday

1500 kcal - 74g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (470 kcal, 15g protein)
  • Lunch: Edamame and Soba Noodle Salad (534 kcal, 28g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (496 kcal, 31g protein)

Weekly shopping list

Protein

  • Red lentils 130g
  • Green lentils 125g cooked
  • Tinned chickpeas 500g
  • Eggs 2 hard-boiled
  • Quorn mince 260g
  • Eggs 4
  • Firm tofu 235g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • Brown rice 105g dry
  • Wholemeal pasta 120g dry
  • Wholemeal pitta 1
  • Rolled oats 70g
  • Soba noodles 100g dry

Vegetables

  • Cherry tomatoes 8
  • Black pepper pinch
  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Tinned tomatoes 260g
  • Cucumber 75g
  • Baby spinach 185g
  • Tomato 1
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Sweet potato 350g
  • Spinach 140g
  • Broccoli 235g
  • Spring onion 2
  • Edamame beans 125g
  • Cucumber 3/4

Dairy & Eggs

  • Cottage cheese 195g
  • Halloumi 100g
  • Coconut milk light 250ml
  • Butternut squash 525g
  • Semi-skimmed milk 175ml
  • Low-fat natural yogurt 95g

Extras & Condiments

  • Vegetable stock 650ml
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Curry paste 35g
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Falafel 5 baked
  • Hummus 55g
  • Mixed leaves 55g
  • Olive oil 1.5 tsp
  • Cumin 1.5 tsp
  • Paprika 1.5 tsp
  • Apple 1 grated
  • Cinnamon 0.5 tsp
  • Curry powder 2.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Reduced-sugar baked beans 250g

Your 7-Day Meal Plan

Monday

1500 kcal82g protein
Breakfast382 kcal · 32g protein · 5 min

Cottage Cheese on Wholemeal Toast with Tomato

Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 382 kcal, 32g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Cottage cheese 195g, Wholemeal bread 3 slices, Cherry tomatoes 8, Black pepper pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch526 kcal · 24g protein · 15 min

Red Lentil and Vegetable Soup with Wholemeal Roll

Made with red lentils, carrot, onion. Ready in 15 min — 526 kcal, 24g protein.

Recipe
  1. Prep the listed ingredients: Red lentils 130g, Carrot 1, Onion 1, Celery 3 stalks, Wholemeal roll 1, Vegetable stock 650ml.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner592 kcal · 26g protein · 25 min

Red Lentil Dahl with Brown Rice

Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 592 kcal, 26g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Red lentils 160g, Tinned tomatoes 260g, Onion 1, Garlic 4 cloves, Ginger 1.25 tsp, Garam masala 2.75 tsp, Brown rice 105g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Tesco.

Protein

  • Red lentils 130g
  • Green lentils 125g cooked
  • Tinned chickpeas 500g
  • Eggs 2 hard-boiled
  • Quorn mince 260g
  • Eggs 4
  • Firm tofu 235g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • Brown rice 105g dry
  • Wholemeal pasta 120g dry
  • Wholemeal pitta 1
  • Rolled oats 70g
  • Soba noodles 100g dry

Vegetables

  • Cherry tomatoes 8
  • Black pepper pinch
  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Tinned tomatoes 260g
  • Cucumber 75g
  • Baby spinach 185g
  • Tomato 1
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Sweet potato 350g
  • Spinach 140g
  • Broccoli 235g
  • Spring onion 2
  • Edamame beans 125g
  • Cucumber 3/4

Dairy & Eggs

  • Cottage cheese 195g
  • Halloumi 100g
  • Coconut milk light 250ml
  • Butternut squash 525g
  • Semi-skimmed milk 175ml
  • Low-fat natural yogurt 95g

Extras & Condiments

  • Vegetable stock 650ml
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Curry paste 35g
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Falafel 5 baked
  • Hummus 55g
  • Mixed leaves 55g
  • Olive oil 1.5 tsp
  • Cumin 1.5 tsp
  • Paprika 1.5 tsp
  • Apple 1 grated
  • Cinnamon 0.5 tsp
  • Curry powder 2.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Reduced-sugar baked beans 250g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.

How much protein does this plan provide per day?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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 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 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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.

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