Tesco Quick Prep 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
Bran Flakes with Semi-Skimmed Milk and Berries
Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 320 kcal, 10g protein.
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 410 kcal, 24g protein.
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 520 kcal, 26g protein.
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber half. Ready in 3 min — 130 kcal, 18g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Firm tofu 180g
- Eggs 2
- Green lentils 100g cooked
Carbs & Grains
- Wholewheat noodles 80g dry
- Wholemeal pasta 90g dry
- Brown rice 80g dry
- Low-sugar granola 30g
- Rice noodles 80g dry
- Sourdough bread 2 slices
- Oat biscuits 4
Vegetables
- Broccoli 100g
- Baby spinach 150g
- Cucumber half
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 8
- Tinned tomatoes 400g
- Onion 1
- Celery sticks 4
- Spinach 30g
- Carrot 1
- Spring onion 3
- Peanuts 20g
- Mushrooms 150g
- Tomato 1
Dairy & Eggs
- Semi-skimmed milk 200ml
- Ricotta 100g
- Cottage cheese 150g
- Peanut butter 2 tbsp
- Low-fat Greek yogurt 150g
- Halloumi 80g
Extras & Condiments
- Bran Flakes 45g
- Frozen mixed berries 80g
- Honey 1 tsp
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Garlic 2 cloves
- Parmesan 15g
- Olive oil 1 tbsp
- Mixed herbs 1 tsp
- Chilli powder 1 tsp
- Cumin 1 tsp
- Hummus 80g
- Curry paste 30g
- Vegetable stock 500ml
- Reduced-fat feta 60g
- Pomegranate seeds 30g
- Lemon dressing 15g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Parsley pinch
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Sesame oil 1 tsp
- Falafel 4 baked
- Garam masala 2 tsp
- Almonds 25g
- Dried cranberries 20g
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?
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.