Monday
1500 kcal - 67g protein- Breakfast: Banana and Peanut Butter Porridge (496 kcal, 18g protein)
- Lunch: Baked Falafel and Salad Pitta (496 kcal, 18g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (508 kcal, 31g protein)
Tesco 5-a-Day Weekly Vegan Low Calorie Plan — 1,500 kcal
Free printable vegan UK vegan low calorie meal plan for Tesco: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketTesco
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forVegans in a calorie deficit
DietVegan
Estimated daily macros
Plan Quick Facts
Best forVegans in a calorie deficit
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
Export This Meal Plan as a PDF
Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Tesco 5-a-Day Weekly 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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 58g protein- Breakfast: Banana and Peanut Butter Porridge (544 kcal, 19g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (496 kcal, 22g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (460 kcal, 17g protein)
Wednesday
1500 kcal - 71g protein- Breakfast: Banana and Peanut Butter Porridge (500 kcal, 18g protein)
- Lunch: Edamame and Soba Noodle Salad (467 kcal, 24g protein)
- Dinner: Tofu Pad Thai (533 kcal, 29g protein)
Thursday
1500 kcal - 63g protein- Breakfast: Banana and Peanut Butter Porridge (563 kcal, 20g protein)
- Lunch: Cannellini Bean and Tomato Soup (400 kcal, 20g protein)
- Dinner: Chickpea and Spinach Coconut Curry (537 kcal, 23g protein)
Friday
1500 kcal - 73g protein- Breakfast: Banana and Peanut Butter Porridge (512 kcal, 18g protein)
- Lunch: Miso Tofu and Edamame Bowl (477 kcal, 32g protein)
- Dinner: Red Lentil Dahl with Brown Rice (511 kcal, 23g protein)
Saturday
1500 kcal - 57g protein- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (412 kcal, 9g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (504 kcal, 19g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (584 kcal, 29g protein)
Sunday
1500 kcal - 62g protein- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (391 kcal, 9g protein)
- Lunch: Black Bean Burrito Bowl (555 kcal, 25g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (554 kcal, 28g protein)
Weekly shopping list
Protein
- Firm tofu 220g
- Tinned chickpeas 110g
- Green lentils 120g dry
- Red lentils 120g
- Silken tofu 170g
- Green lentils tinned 270g
- Black beans tinned 250g
Carbs & Grains
- Rolled oats 100g
- Wholemeal pitta 1
- Brown rice 90g dry
- Wholemeal roll 1
- Soba noodles 90g dry
- Rice noodles 90g dry
- Rye bread 3 slices
Vegetables
- Tomato 1
- Cucumber 4 slices
- Sweet potato 240g
- Baby spinach 75g
- Onion 1
- Edamame beans 110g
- Cucumber half
- Red pepper 1
- Spring onion 3
- Peanuts 20g
- Tinned tomatoes 500g
- Avocado 3/4
- Cherry tomatoes 8
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Mushrooms 270g
- Carrot 3
- Sweet potato mash 330g
- Sweetcorn 75g
Dairy & Eggs
- Oat milk 330ml
- Peanut butter 1 tbsp
- Tinned coconut milk light 220ml
- Butternut squash 480g
- Coconut milk light 250ml
Extras & Condiments
- Banana 1
- Falafel 4 baked
- Hummus 45g
- Mixed leaves 45g
- Mixed frozen veg 220g
- Curry paste 35g
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Garlic 2 cloves
- Vegetable stock 850ml
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Beansprouts 110g
- Tamari 2.25 tbsp
- Lime juice
- Cannellini beans tinned 250g
- Basil
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Garam masala 2.25 tsp
- Chilli flakes pinch
- Salsa 65g
- Coriander fresh
- Mixed beans tinned 500g
- Chilli powder 1.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal67g protein
Breakfast496 kcal · 18g protein · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 496 kcal, 18g protein.
Recipe
- Lay out the ingredients: Rolled oats 100g, Oat milk 330ml, Banana 1, Peanut butter 1 tbsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch496 kcal · 18g protein · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 496 kcal, 18g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Falafel 4 baked, Wholemeal pitta 1, Hummus 45g, Mixed leaves 45g, Tomato 1, Cucumber 4 slices.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner508 kcal · 31g protein · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 508 kcal, 31g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 220g, Tinned chickpeas 110g, Mixed frozen veg 220g, Tinned coconut milk light 220ml, Curry paste 35g, Brown rice 90g dry.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Firm tofu 220g
- Tinned chickpeas 110g
- Green lentils 120g dry
- Red lentils 120g
- Silken tofu 170g
- Green lentils tinned 270g
- Black beans tinned 250g
Carbs & Grains
- Rolled oats 100g
- Wholemeal pitta 1
- Brown rice 90g dry
- Wholemeal roll 1
- Soba noodles 90g dry
- Rice noodles 90g dry
- Rye bread 3 slices
Vegetables
- Tomato 1
- Cucumber 4 slices
- Sweet potato 240g
- Baby spinach 75g
- Onion 1
- Edamame beans 110g
- Cucumber half
- Red pepper 1
- Spring onion 3
- Peanuts 20g
- Tinned tomatoes 500g
- Avocado 3/4
- Cherry tomatoes 8
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Mushrooms 270g
- Carrot 3
- Sweet potato mash 330g
- Sweetcorn 75g
Dairy & Eggs
- Oat milk 330ml
- Peanut butter 1 tbsp
- Tinned coconut milk light 220ml
- Butternut squash 480g
- Coconut milk light 250ml
Extras & Condiments
- Banana 1
- Falafel 4 baked
- Hummus 45g
- Mixed leaves 45g
- Mixed frozen veg 220g
- Curry paste 35g
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Garlic 2 cloves
- Vegetable stock 850ml
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Beansprouts 110g
- Tamari 2.25 tbsp
- Lime juice
- Cannellini beans tinned 250g
- Basil
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Garam masala 2.25 tsp
- Chilli flakes pinch
- Salsa 65g
- Coriander fresh
- Mixed beans tinned 500g
- Chilli powder 1.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 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. 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.
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 the full 7-day meal plan and includes the weekly shopping list.
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.
Feedback
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