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 Protein-Focused 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 83g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals lean on lower-fat plant protein — tofu, tempeh, seitan, pulses and soya — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalVegan Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,501 kcal83g protein198g carbs44g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1500 kcal per person87g protein · 160g carbs per person
Breakfast317 kcal · 27g protein · 11g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 317 kcal, 27g protein, 11g carbs.
Recipe
Ingredients
- 175g firm tofu
- ½ pepper
- ½ tsp turmeric
- ½ tsp cumin
- ¾ tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch547 kcal · 21g protein · 68g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 547 kcal, 21g protein, 68g carbs.
Recipe
Ingredients
- 3 falafel, baked
- 1 wholemeal pitta
- 2 tbsp plus 1 tsp 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.
Dinner636 kcal · 39g protein · 81g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 636 kcal, 39g protein, 81g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- ¾ tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
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
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 Protein-Focused 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 - 87g protein, 160g carbs, 60g fat, 25g fibre- Breakfast: Tofu Scramble with Peppers (317 kcal, 27g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (547 kcal, 21g protein, 68g carbs, 23g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (636 kcal, 39g protein, 81g carbs, 18g fat, 9g fibre per person)
Tuesday
1500 kcal - 81g protein, 198g carbs, 47g fat, 44g fibre- Breakfast: Tofu Scramble with Peppers (334 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (624 kcal, 24g protein, 81g carbs, 25g fat, 14g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (542 kcal, 28g protein, 106g carbs, 2g fat, 26g fibre per person)
Wednesday
1501 kcal - 87g protein, 206g carbs, 34g fat, 36g fibre- Breakfast: Tofu Scramble with Peppers (335 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (449 kcal, 23g protein, 70g carbs, 11g fat, 11g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (717 kcal, 35g protein, 125g carbs, 3g fat, 21g fibre per person)
Thursday
1498 kcal - 86g protein, 214g carbs, 36g fat, 46g fibre- Breakfast: Tofu Scramble with Peppers (324 kcal, 28g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (423 kcal, 22g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (751 kcal, 36g protein, 137g carbs, 6g fat, 32g fibre per person)
Friday
1500 kcal - 95g protein, 165g carbs, 54g fat, 27g fibre- Breakfast: Tofu Scramble with Peppers (315 kcal, 27g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (554 kcal, 28g protein, 86g carbs, 12g fat, 16g fibre per person)
- Dinner: Tofu Pad Thai (631 kcal, 40g protein, 68g carbs, 23g fat, 7g fibre per person)
Saturday
1501 kcal - 75g protein, 259g carbs, 24g fat, 54g fibre- Breakfast: Baked Beans on Wholemeal Toast (327 kcal, 17g protein, 56g carbs, 3g fat, 13g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (630 kcal, 32g protein, 98g carbs, 13g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (544 kcal, 26g protein, 105g carbs, 8g fat, 23g fibre per person)
Sunday
1509 kcal - 70g protein, 183g carbs, 56g fat, 32g fibre- Breakfast: Baked Beans on Wholemeal Toast (246 kcal, 13g protein, 42g carbs, 2g fat, 10g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (512 kcal, 19g protein, 65g carbs, 21g fat, 11g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (751 kcal, 38g protein, 76g carbs, 33g fat, 11g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.35kg
- Falafel 10
- Green lentils 360g
- Red lentils 90g
- Tinned chickpeas 270g
Carbs & Grains
- Wholemeal 3 pittas
- Wholemeal 1 roll
- Brown rice 210g
- Soba noodles 140g
- Rice noodles 70g
- Wholemeal bread 4 slices
Vegetables
- Mixed peppers 430g
- Mixed leaves 100g
- Tomato 3
- Cucumber 2 (349g required)
- Broccoli 170g
- Spring onion 5
- Mushrooms 180g
- Onion 3
- Carrot 2
- Sweet potato mash 220g
- Edamame beans 180g
- Red pepper 3
- Butternut squash 360g
- Tinned tomatoes 2 x 400g tins (722g required)
- Sweet potato 600g
- Baby spinach 110g
- Spinach 95g
- mixed veg 150g
Dairy & Eggs
- Tinned coconut milk light 1 x 400ml tin (144ml required)
Herbs & Spices
- Turmeric 2.25 tsp
- Cumin 2 tbsp
- Ginger 1.75 tsp
- Garlic 2 cloves
- Chilli powder 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Olive oil 1.5 tbsp
- Hummus 100g
- Teriyaki sauce 35g
- Vegetable stock 2 cubes (makes 1L; 797ml required)
- Soy sauce 1.75 tbsp
- Sesame oil 1.75 tsp
- Tahini 40g
- Tamari 1.75 tbsp
- Curry paste 22g
Tins & Jars
- Mixed beans 350g
- Reduced-sugar baked beans 340g
Extras
- Sesame seeds 1 tsp
- Lemon juice, optional to taste x2
- Beansprouts 85g
- Lime juice, optional to taste
- Peanuts 17g
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 83g 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 the meal selection is biased toward higher-protein plant foods rather than just hitting a protein number however it can.
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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