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 Batch-Friendly Weekly Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 90g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
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 kcal90g protein245g carbs52g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person84g protein · 256g carbs per person
Breakfast476 kcal · 11g protein · 57g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 476 kcal, 11g protein, 57g carbs.
Recipe
Ingredients
- 60g quinoa
- 200ml light coconut milk
- 80g mango chunks
- ½ tsp cinnamon
- 1 tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch493 kcal · 25g protein · 77g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 493 kcal, 25g protein, 77g carbs.
Recipe
Ingredients
- 80g soba noodles (dry weight)
- 100g edamame beans
- ½ cucumber
- 1 red pepper
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner668 kcal · 29g protein · 114g carbs · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 668 kcal, 29g protein, 114g carbs.
Recipe
Ingredients
- 100g brown rice (dry weight)
- 200g mushrooms
- 100g frozen peas
- 1 onion
- 600ml vegetable stock
- 20g parmesan
- 2 garlic cloves
Allergens in this meal: Milk. Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Soften onion and garlic in a wide pan over medium heat for 3-4 minutes.
- Stir in the brown rice (dry weight) and cook for 1 minute so the grains are coated.
- Add the vegetable stock a ladleful at a time, stirring often and letting each addition be absorbed before adding the next. This takes about 18-20 minutes, until the rice is creamy but still has a little bite.
- Stir through mushrooms, frozen peas and parmesan, season to taste and serve straight away.
Snack163 kcal · 19g protein · 8g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 163 kcal, 19g protein, 8g carbs.
Recipe
Ingredients
- 150g cottage cheese
- ½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 12 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 12 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
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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 1,800 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Quinoa and Coconut Milk Porridge with Mango for quick breakfasts.
- Cook and portion five lunches of Edamame and Soba Noodle Salad.
- Batch cook Mushroom and Pea Brown Rice Risotto and Teriyaki Tofu with Brown Rice and Broccoli as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Cottage Cheese with Cucumber.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Tesco Batch-Friendly Weekly 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
1800 kcal - 84g protein, 256g carbs, 49g fat, 30g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (476 kcal, 11g protein, 57g carbs, 21g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (493 kcal, 25g protein, 77g carbs, 12g fat, 12g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (668 kcal, 29g protein, 114g carbs, 9g fat, 10g fibre per person)
- Snack: Cottage Cheese with Cucumber (163 kcal, 19g protein, 8g carbs, 7g fat, 1g fibre per person)
Tuesday
1801 kcal - 96g protein, 228g carbs, 59g fat, 30g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (457 kcal, 11g protein, 55g carbs, 20g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (471 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (717 kcal, 43g protein, 91g carbs, 21g fat, 10g fibre per person)
- Snack: Cottage Cheese with Cucumber (156 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
Wednesday
1800 kcal - 84g protein, 256g carbs, 49g fat, 30g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (476 kcal, 11g protein, 57g carbs, 21g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (493 kcal, 25g protein, 77g carbs, 12g fat, 12g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (668 kcal, 29g protein, 114g carbs, 9g fat, 10g fibre per person)
- Snack: Cottage Cheese with Cucumber (163 kcal, 19g protein, 8g carbs, 7g fat, 1g fibre per person)
Thursday
1801 kcal - 96g protein, 228g carbs, 59g fat, 30g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (457 kcal, 11g protein, 55g carbs, 20g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (471 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (717 kcal, 43g protein, 91g carbs, 21g fat, 10g fibre per person)
- Snack: Cottage Cheese with Cucumber (156 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
Friday
1800 kcal - 84g protein, 256g carbs, 49g fat, 30g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (476 kcal, 11g protein, 57g carbs, 21g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (493 kcal, 25g protein, 77g carbs, 12g fat, 12g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (668 kcal, 29g protein, 114g carbs, 9g fat, 10g fibre per person)
- Snack: Cottage Cheese with Cucumber (163 kcal, 19g protein, 8g carbs, 7g fat, 1g fibre per person)
Saturday
1800 kcal - 89g protein, 243g carbs, 54g fat, 51g fibre- Breakfast: Kefir with Berries and Chia Seeds (220 kcal, 10g protein, 26g carbs, 8g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (760 kcal, 42g protein, 80g carbs, 30g fat, 10g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (610 kcal, 32g protein, 119g carbs, 3g fat, 30g fibre per person)
- Snack: Almonds and Dried Cranberries (210 kcal, 5g protein, 18g carbs, 13g fat, 3g fibre per person)
Sunday
1800 kcal - 98g protein, 249g carbs, 45g fat, 43g fibre- Breakfast: Kefir with Berries and Chia Seeds (197 kcal, 9g protein, 24g carbs, 7g fat, 7g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (681 kcal, 37g protein, 72g carbs, 27g fat, 9g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (760 kcal, 37g protein, 141g carbs, 4g fat, 20g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (162 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Weekly shopping list
Protein
- Firm tofu 725g
- Green lentils 210g
- Red lentils 110g
Carbs & Grains
- Quinoa 300g
- Soba noodles 390g
- Brown rice 700g
Vegetables
- Edamame beans 625g
- Cucumber 5 (1500g required)
- Red pepper 5
- Mushrooms 800g
- peas 300g
- Onion 5
- Broccoli 380g
- Spring onion 4
- mixed veg 290g
- Carrot 2
- Sweet potato mash 260g
- Tinned tomatoes 1 x 400g tin (179g required)
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (969ml required)
- Parmesan 60g
- Cottage cheese 750g
- Plain kefir 380ml
Fruit
- Mango chunks 390g
- mixed berries 190g
Herbs & Spices
- Cinnamon 2.5 tsp
- Ginger 2 tbsp
- Garlic 9 cloves
- Garam masala 2 tsp
Condiments & Oils
- Soy sauce 5 tbsp
- Sesame oil 1.75 tbsp
- Vegetable stock 4 cubes (makes 2L; 1977ml required)
- Teriyaki sauce 80g
- Honey 2 tsp
- Tahini 40g
Extras
- Maple syrup 1.75 tbsp
- Sesame seeds 1.5 tbsp
- Chia seeds 30g
- Lemon juice, optional to taste x2
- Almonds 25g
- Dried cranberries 20g
- Sea salt, optional to taste
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 tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low 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
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 90g 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 how well they hold up over several days, not just for taste on day one.
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?
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.
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