What this plan is for
A Tesco vegan low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Vegan Low Calorie Plan — 1,500 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,500 kcal/day and averages 65g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalVegan Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,491 kcal65g protein225g carbs36g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1480 kcal per person56g protein · 231g carbs per person
Breakfast521 kcal · 16g protein · 80g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 521 kcal, 16g protein, 80g carbs.
Recipe
Ingredients
- 70g rolled oats
- 225ml oat milk
- 1 banana
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat 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 banana and peanut butter.
Lunch516 kcal · 19g protein · 65g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 516 kcal, 19g protein, 65g carbs.
Recipe
Ingredients
- 3 falafel, baked
- 1 wholemeal pitta
- 2 tbsp hummus
- 1 generous handful mixed leaves (about 30g)
- 1 tomato
- 3 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Warm the baked falafel through in a non-stick pan or oven until piping hot.
- Layer baked falafel, hummus, mixed leaves, tomato and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner443 kcal · 21g protein · 86g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 443 kcal, 21g protein, 86g carbs.
Recipe
Ingredients
- 150g chickpeas, drained
- 1 medium sweet potato
- ¾ of a standard tin of tomatoes
- 3 generous handfuls spinach (about 80g)
- ¾ tsp cumin
- ¾ tsp paprika
Method
- Peel and chop medium sweet potato and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potato and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
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 43 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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.
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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.
- 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Vegan Low Calorie Plan — 1,500 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
1480 kcal - 56g protein, 231g carbs, 41g fat, 43g fibre- Breakfast: Banana and Peanut Butter Porridge (521 kcal, 16g protein, 80g carbs, 14g fat, 12g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (516 kcal, 19g protein, 65g carbs, 21g fat, 12g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (443 kcal, 21g protein, 86g carbs, 6g fat, 19g fibre per person)
Tuesday
1448 kcal - 61g protein, 220g carbs, 35g fat, 37g fibre- Breakfast: Banana and Peanut Butter Porridge (402 kcal, 12g protein, 60g carbs, 11g fat, 9g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (351 kcal, 20g protein, 60g carbs, 2g fat, 11g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (695 kcal, 29g protein, 100g carbs, 22g fat, 17g fibre per person)
Wednesday
1501 kcal - 67g protein, 195g carbs, 52g fat, 28g fibre- Breakfast: Banana and Peanut Butter Porridge (484 kcal, 15g protein, 75g carbs, 13g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (484 kcal, 18g protein, 62g carbs, 20g fat, 11g fibre per person)
- Dinner: Tofu Pad Thai (533 kcal, 34g protein, 58g carbs, 19g fat, 6g fibre per person)
Thursday
1499 kcal - 66g protein, 257g carbs, 20g fat, 50g fibre- Breakfast: Banana and Peanut Butter Porridge (459 kcal, 14g protein, 71g carbs, 12g fat, 11g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (432 kcal, 24g protein, 75g carbs, 3g fat, 13g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (608 kcal, 28g protein, 111g carbs, 5g fat, 26g fibre per person)
Friday
1499 kcal - 58g protein, 229g carbs, 36g fat, 38g fibre- Breakfast: Banana and Peanut Butter Porridge (470 kcal, 14g protein, 72g carbs, 13g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (483 kcal, 18g protein, 62g carbs, 20g fat, 11g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (546 kcal, 26g protein, 95g carbs, 3g fat, 16g fibre per person)
Saturday
1498 kcal - 79g protein, 202g carbs, 40g fat, 35g fibre- Breakfast: Baked Beans on Wholemeal Toast (251 kcal, 13g protein, 43g carbs, 2g fat, 10g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (463 kcal, 26g protein, 80g carbs, 3g fat, 14g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (784 kcal, 40g protein, 79g carbs, 35g fat, 11g fibre per person)
Sunday
1511 kcal - 68g protein, 243g carbs, 29g fat, 41g fibre- Breakfast: Baked Beans on Wholemeal Toast (283 kcal, 15g protein, 49g carbs, 2g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (546 kcal, 20g protein, 68g carbs, 23g fat, 12g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (682 kcal, 33g protein, 126g carbs, 4g fat, 18g fibre per person)
Weekly shopping list
Protein
- Falafel 12
- Tinned chickpeas 480g
- Red lentils 370g
- Firm tofu 300g
Carbs & Grains
- Rolled oats 310g
- Wholemeal 3 pittas
- Wholemeal 3 rolls
- Brown rice 230g
- Rice noodles 60g
- Wholemeal bread 4 slices
Vegetables
- Mixed leaves 120g
- Tomato 3
- Cucumber 1 (59g required)
- Sweet potato 200g
- Tinned tomatoes 3 x 400g tins (865g required)
- Spinach 80g
- Carrot 2
- Onion 5
- Celery 4 stalks
- Baby spinach 95g
- Spring onion 2
- Red pepper 1
- Butternut squash 280g
- mixed veg 160g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1034ml required)
- Coconut milk light 1 x 400ml tin (274ml required)
Fruit
- Banana 4
Herbs & Spices
- Cumin 1.5 tsp
- Paprika 0.75 tsp
- Chilli powder 0.75 tsp
- Garlic 4 cloves
- Ginger 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Peanut butter 55g
- Hummus 120g
- Vegetable stock 3 cubes (makes 1500ml; 1498ml required)
- Curry paste 45g
- Tamari 1.5 tbsp
Tins & Jars
- Mixed beans 270g
- Reduced-sugar baked beans 320g
Extras
- Beansprouts 75g
- Lime juice, optional to taste
- Peanuts 14g
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)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
Frequently Asked Questions
How much does this vegan 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 65g 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 vegan low calorie plan?
Plenty of vegan low calorie plans share the same 1,500 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this vegan 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 1,500 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Tesco.
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