What this plan is for
A Tesco vegetarian low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Quick Prep Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 80g 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
GoalVegetarian Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal80g protein217g carbs67g fat43g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person79g protein · 245g carbs per person
Breakfast545 kcal · 9g protein · 22g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 545 kcal, 9g protein, 22g carbs.
Recipe
Ingredients
- 30g chia seeds
- 175ml coconut milk
- 90g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch327 kcal · 18g protein · 61g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 327 kcal, 18g protein, 61g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 175ml vegetable stock
- basil, to taste
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, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner783 kcal · 38g protein · 145g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 783 kcal, 38g protein, 145g carbs.
Recipe
Ingredients
- 100g red lentils
- ½ of a standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp ginger
- 1¾ tsp garam masala
- 70g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, stir in garam masala, and heat through before serving.
Snack146 kcal · 14g protein · 17g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 146 kcal, 14g protein, 17g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 60g frozen berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
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 57 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 1,800 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 Quick Prep Vegetarian Low Calorie Plan — 1,800 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
1801 kcal - 79g protein, 245g carbs, 53g fat, 53g fibre- Breakfast: Chia Seed Pudding with Mango (545 kcal, 9g protein, 22g carbs, 44g fat, 12g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (327 kcal, 18g protein, 61g carbs, 2g fat, 19g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (783 kcal, 38g protein, 145g carbs, 4g fat, 21g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (146 kcal, 14g protein, 17g carbs, 3g fat, 1g fibre per person)
Tuesday
1799 kcal - 78g protein, 175g carbs, 87g fat, 34g fibre- Breakfast: Chia Seed Pudding with Mango (500 kcal, 9g protein, 20g carbs, 41g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (645 kcal, 35g protein, 68g carbs, 26g fat, 8g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (434 kcal, 28g protein, 51g carbs, 12g fat, 11g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (220 kcal, 6g protein, 36g carbs, 8g fat, 4g fibre per person)
Wednesday
1802 kcal - 80g protein, 203g carbs, 74g fat, 35g fibre- Breakfast: Chia Seed Pudding with Mango (509 kcal, 9g protein, 20g carbs, 41g fat, 11g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (531 kcal, 23g protein, 98g carbs, 7g fat, 16g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (617 kcal, 31g protein, 77g carbs, 20g fat, 7g fibre per person)
- Snack: Cottage Cheese with Cucumber (145 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Thursday
1792 kcal - 83g protein, 155g carbs, 95g fat, 42g fibre- Breakfast: Chia Seed Pudding with Mango (561 kcal, 10g protein, 22g carbs, 46g fat, 12g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (334 kcal, 19g protein, 63g carbs, 2g fat, 19g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (581 kcal, 38g protein, 39g carbs, 30g fat, 7g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (316 kcal, 16g protein, 31g carbs, 17g fat, 4g fibre per person)
Friday
1800 kcal - 75g protein, 206g carbs, 76g fat, 48g fibre- Breakfast: Chia Seed Pudding with Mango (502 kcal, 9g protein, 20g carbs, 41g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (646 kcal, 35g protein, 68g carbs, 26g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (514 kcal, 27g protein, 100g carbs, 2g fat, 25g fibre per person)
- Snack: Apple and Peanut Butter (138 kcal, 4g protein, 18g carbs, 7g fat, 4g fibre per person)
Saturday
1794 kcal - 83g protein, 282g carbs, 33g fat, 48g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (333 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (570 kcal, 25g protein, 105g carbs, 7g fat, 17g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (746 kcal, 36g protein, 129g carbs, 4g fat, 21g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Sunday
1809 kcal - 82g protein, 252g carbs, 54g fat, 44g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (339 kcal, 19g protein, 64g carbs, 2g fat, 20g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (734 kcal, 45g protein, 93g carbs, 21g fat, 10g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (371 kcal, 8g protein, 42g carbs, 19g fat, 3g fibre per person)
Weekly shopping list
Protein
- Red lentils 210g
- Firm tofu 525g
- Eggs 9
- Tinned chickpeas 370g
- Green lentils 180g
Carbs & Grains
- Brown rice 525g
- Wholemeal bread 2 slices
- Rice 2 cakes
- Wholemeal 2 rolls
- Rye bread 4 slices
- Oat 4 biscuits
Vegetables
- Tinned tomatoes 5 x 400g tins (1690g required)
- Onion 6
- mixed veg 430g
- Baby spinach 190g
- Spring onion 4
- Cucumber 1 (150g required)
- Spinach 60g
- Cherry tomatoes 2 x 300g packs (323g required)
- Mushrooms 180g
- Carrot 2
- Sweet potato mash 220g
- Avocado 1
- Butternut squash 380g
- Broccoli 200g
Dairy & Eggs
- Coconut milk 3 x 400ml tins (892ml required)
- Low-fat Greek yogurt 140g
- Cottage cheese 130g
- Reduced-fat feta 60g
Fruit
- Mango chunks 450g
- berries 60g
- Banana 1
- Apple 1
Herbs & Spices
- Garlic 13 cloves
- Basil, optional to taste x3
- Ginger 1 tsp
- Garam masala 2 tsp
- Curry powder 1.25 tbsp
- Mixed herbs 1 tsp
- Chilli flakes, optional to taste x2
Condiments & Oils
- Vegetable stock 3 cubes (makes 1500ml; 1398ml required)
- Honey 1 tsp
- Tahini 35g
- Peanut butter 45g
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
- Olive oil 1 tsp
- Teriyaki sauce 40g
Tins & Jars
- Cannellini beans 575g
- Reduced-sugar baked beans 170g
Extras
- Chia seeds 140g
- Vanilla extract, optional to taste x5
- Lemon juice, optional to taste x2
- Sesame seeds 2.75 tsp
- Reduced-fat cheddar 40g
- Oatcakes 4
- Lemon juice 2 tsp
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 cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
- 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 80g 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 1,800 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 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 1,800 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.