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 5-a-Day Weekly 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 68g 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
1,499 kcal68g protein219g carbs39g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1500 kcal per person63g protein · 223g carbs per person
Breakfast281 kcal · 8g protein · 42g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 281 kcal, 8g protein, 42g carbs.
Recipe
Ingredients
- 40g rolled oats
- 1¼ tsp chia seeds
- 125ml oat milk
- 50g frozen mixed berries
- ¾ tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat 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 frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch443 kcal · 23g protein · 69g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 443 kcal, 23g protein, 69g carbs.
Recipe
Ingredients
- 70g green lentils (dry weight)
- ¾ medium sweet potato
- 1 generous handful baby spinach (about 40g)
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner776 kcal · 32g protein · 112g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 776 kcal, 32g protein, 112g carbs.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 100g)
- 125ml light coconut milk
- 125g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 50g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
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
Tins & Jars
Extras
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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.
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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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1500 kcal - 63g protein, 223g carbs, 40g fat, 42g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (281 kcal, 8g protein, 42g carbs, 7g fat, 9g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (443 kcal, 23g protein, 69g carbs, 9g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (776 kcal, 32g protein, 112g carbs, 24g fat, 20g fibre per person)
Tuesday
1499 kcal - 70g protein, 229g carbs, 31g fat, 35g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (358 kcal, 11g protein, 53g carbs, 9g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (493 kcal, 20g protein, 93g carbs, 3g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (648 kcal, 39g protein, 83g carbs, 19g fat, 9g fibre per person)
Wednesday
1502 kcal - 71g protein, 219g carbs, 37g fat, 44g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (356 kcal, 10g protein, 53g carbs, 9g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (639 kcal, 35g protein, 67g carbs, 26g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (507 kcal, 26g protein, 99g carbs, 2g fat, 25g fibre per person)
Thursday
1496 kcal - 65g protein, 253g carbs, 30g fat, 49g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (421 kcal, 12g protein, 63g carbs, 10g fat, 13g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (499 kcal, 26g protein, 78g carbs, 12g fat, 12g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (576 kcal, 27g protein, 112g carbs, 8g fat, 24g fibre per person)
Friday
1498 kcal - 77g protein, 201g carbs, 41g fat, 34g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (343 kcal, 10g protein, 51g carbs, 8g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (541 kcal, 28g protein, 84g carbs, 11g fat, 16g fibre per person)
- Dinner: Tofu Pad Thai (614 kcal, 39g protein, 66g carbs, 22g fat, 7g fibre per person)
Saturday
1499 kcal - 62g protein, 194g carbs, 50g fat, 28g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (345 kcal, 8g protein, 41g carbs, 15g fat, 5g fibre per person)
- Lunch: Black Bean Burrito Bowl (413 kcal, 17g protein, 78g carbs, 2g fat, 12g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (741 kcal, 37g protein, 75g carbs, 33g fat, 11g fibre per person)
Sunday
1500 kcal - 67g protein, 211g carbs, 41g fat, 39g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (338 kcal, 8g protein, 40g carbs, 15g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (531 kcal, 29g protein, 56g carbs, 21g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (631 kcal, 30g protein, 115g carbs, 5g fat, 27g fibre per person)
Weekly shopping list
Protein
- Green lentils 320g
- Tinned chickpeas 550g
- Black beans 320g
- Firm tofu 775g
Carbs & Grains
- Rolled oats 260g
- Brown rice 500g
- Soba noodles 80g
- Rice noodles 65g
- Quinoa 85g
Vegetables
- Sweet potato 575g
- Baby spinach 190g
- Tinned tomatoes 3 x 400g tins (818g required)
- Onion 3
- Broccoli 180g
- Spring onion 5
- mixed veg 380g
- Mushrooms 170g
- Carrot 2
- Sweet potato mash 210g
- Edamame beans 110g
- Cucumber 1 (150g required)
- Red pepper 2
- Spinach 110g
Dairy & Eggs
- Oat milk 1 x 1L carton (839ml required)
- Coconut milk light 2 x 400ml tins (561ml required)
Fruit
- mixed berries 340g
- Mango chunks 120g
Herbs & Spices
- Cumin 1.25 tbsp
- Coriander, optional to taste x2
- Ginger 1 tsp
- Paprika 1 tsp
- Cinnamon 0.75 tsp
- Chilli powder 0.75 tsp
Condiments & Oils
- Tahini 60g
- Curry paste 45g
- Salsa 80g
- Teriyaki sauce 35g
- Vegetable stock 1 cube (makes 500ml; 168ml required)
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Tamari 1.75 tbsp
Tins & Jars
- Mixed beans 290g
Extras
- Chia seeds 45g
- Maple syrup 2 tbsp
- Lemon juice, optional to taste x4
- Sweetcorn 95g
- Lime juice, optional to taste x3
- Sesame seeds 2.5 tsp
- Beansprouts 85g
- Peanuts 16g
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 68g 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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