Tesco Vegetarian Low Calorie Plan — 1,800 kcal
Free 7-day Vegetarian vegetarian low calorie meal plan for Tesco. Targets ~1800 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
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 450 kcal, 16g protein.
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 440 kcal, 20g protein.
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 420 kcal, 36g protein.
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 200 kcal, 35g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Black beans tinned 200g
- Eggs 3
- Firm tofu 200g
- Beef tomato 1
- Red lentils 120g
- Quorn mince 200g
Carbs & Grains
- Rolled oats 90g
- Brown rice 80g dry
- Wholemeal roll 1
- Rice noodles 80g dry
- Wholewheat noodles 80g dry
Vegetables
- Sweetcorn 60g
- Spinach 60g
- Cherry tomatoes 8
- Avocado half
- Spring onion 3
- Peanuts 20g
- Tinned tomatoes 400g
- Onion 1
- Broccoli 100g
- Courgette 1 roasted
- Baby spinach 150g
- Carrot 2
- Celery 2 stalks
Dairy & Eggs
- Oat milk 300ml
- Peanut butter 1 tbsp
- Semi-skimmed milk 300ml
- Light mozzarella 100g
- Low-fat Greek yogurt 150g
- Cottage cheese 200g
- Coconut milk light 200ml
- Butternut squash 400g
Extras & Condiments
- Banana 1
- Salsa 50g
- Coriander fresh
- Lime juice
- Reduced-fat feta 60g
- Olive oil 1 tsp
- Mixed herbs 1 tsp
- Whey protein powder 30g
- Tahini dressing 20g
- Beansprouts 100g
- Tamari 2 tbsp
- Basil leaves
- Balsamic glaze 1 tsp
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Frozen mixed veg 200g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Garam masala 2 tsp
- Sea salt pinch
- Curry paste 30g
- Honey 1 tbsp
- Chia seeds 1 tsp
- Hummus 80g
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
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?
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.