What this plan is for
A Tesco vegan low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Vegan Low Calorie Plan — 1,800 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,800 kcal/day and averages 80g 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
GoalVegan Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal80g protein280g carbs41g fat56g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person77g protein · 261g carbs per person
Breakfast339 kcal · 8g protein · 40g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 339 kcal, 8g protein, 40g carbs.
Recipe
Ingredients
- 40g quinoa
- 150ml light coconut milk
- 60g mango chunks
- ¼ tsp cinnamon
- ¾ 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.
Lunch448 kcal · 25g protein · 78g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 448 kcal, 25g protein, 78g carbs.
Recipe
Ingredients
- 70g red lentils
- 1 carrot
- ¾ onion
- 2 celery stalks
- 1 wholemeal roll
- 350ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onion and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onion and celery for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Dinner808 kcal · 33g protein · 117g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 808 kcal, 33g protein, 117g carbs.
Recipe
Ingredients
- 1¼ standard tins of chickpeas, drained
- 4 generous handfuls baby spinach (about 100g)
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 60g 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.
Snack206 kcal · 11g protein · 26g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 206 kcal, 11g protein, 26g carbs.
Recipe
Ingredients
- ½ of a standard tin of chickpeas, drained
- ¾ tsp smoked paprika
- ¼ tsp cumin
- ¾ tsp olive oil
Method
- Heat the oven to 200°C (180°C fan).
- Line a roasting tray ready for the main ingredients.
- Roast the chickpeas until cooked through and piping hot, adding it to the tray so it finishes at the same time as the vegetables.
- Serve with smoked paprika, cumin and olive oil, then season to taste.
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 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 13 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 1,800 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 Red Lentil and Vegetable Soup with Wholemeal Roll.
- Batch cook Chickpea and Spinach Coconut Curry and Chickpea and Sweet Potato Stew as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Roasted Spiced Chickpeas.
- 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 Vegan 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
1801 kcal - 77g protein, 261g carbs, 50g fat, 47g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (339 kcal, 8g protein, 40g carbs, 15g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (448 kcal, 25g protein, 78g carbs, 3g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (808 kcal, 33g protein, 117g carbs, 25g fat, 20g fibre per person)
- Snack: Roasted Spiced Chickpeas (206 kcal, 11g protein, 26g carbs, 7g fat, 8g fibre per person)
Tuesday
1801 kcal - 82g protein, 287g carbs, 39g fat, 57g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (436 kcal, 10g protein, 52g carbs, 19g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (582 kcal, 32g protein, 101g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (518 kcal, 25g protein, 100g carbs, 8g fat, 22g fibre per person)
- Snack: Roasted Spiced Chickpeas (265 kcal, 15g protein, 34g carbs, 9g fat, 10g fibre per person)
Wednesday
1801 kcal - 77g protein, 261g carbs, 50g fat, 47g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (339 kcal, 8g protein, 40g carbs, 15g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (448 kcal, 25g protein, 78g carbs, 3g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (808 kcal, 33g protein, 117g carbs, 25g fat, 20g fibre per person)
- Snack: Roasted Spiced Chickpeas (206 kcal, 11g protein, 26g carbs, 7g fat, 8g fibre per person)
Thursday
1801 kcal - 82g protein, 287g carbs, 39g fat, 57g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (436 kcal, 10g protein, 52g carbs, 19g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (582 kcal, 32g protein, 101g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (518 kcal, 25g protein, 100g carbs, 8g fat, 22g fibre per person)
- Snack: Roasted Spiced Chickpeas (265 kcal, 15g protein, 34g carbs, 9g fat, 10g fibre per person)
Friday
1801 kcal - 77g protein, 261g carbs, 50g fat, 47g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (339 kcal, 8g protein, 40g carbs, 15g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (448 kcal, 25g protein, 78g carbs, 3g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (808 kcal, 33g protein, 117g carbs, 25g fat, 20g fibre per person)
- Snack: Roasted Spiced Chickpeas (206 kcal, 11g protein, 26g carbs, 7g fat, 8g fibre per person)
Saturday
1795 kcal - 86g protein, 296g carbs, 29g fat, 59g fibre- Breakfast: Peanut Butter Overnight Oats (561 kcal, 17g protein, 84g carbs, 16g fat, 14g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (316 kcal, 17g protein, 60g carbs, 2g fat, 18g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (756 kcal, 37g protein, 140g 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)
Sunday
1801 kcal - 79g protein, 308g carbs, 30g fat, 75g fibre- Breakfast: Peanut Butter Overnight Oats (647 kcal, 20g protein, 95g carbs, 19g fat, 16g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (364 kcal, 20g protein, 68g carbs, 2g fat, 21g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (636 kcal, 33g protein, 124g carbs, 3g fat, 31g fibre per person)
- Snack: Carrot Sticks with Hummus (154 kcal, 6g protein, 21g carbs, 6g fat, 7g fibre per person)
Weekly shopping list
Protein
- Red lentils 525g
- Tinned chickpeas 2kg
- Green lentils 220g
Carbs & Grains
- Quinoa 240g
- Wholemeal 5 rolls
- Brown rice 240g
- Rolled oats 160g
Vegetables
- Carrot 9
- Onion 11
- Celery 8 stalks
- Baby spinach 320g
- Tinned tomatoes 6 x 400g tins (2105g required)
- Sweet potato 460g
- Spinach 190g
- edamame beans 140g
- Mushrooms 220g
- Sweet potato mash 270g
Dairy & Eggs
- Coconut milk light 4 x 400ml tins (1208ml required)
- Oat milk 1 x 1L carton (389ml required)
Fruit
- Mango chunks 320g
- Banana 2
Herbs & Spices
- Cinnamon 2 tsp
- Smoked paprika 1.5 tbsp
- Cumin 1.25 tbsp
- Paprika 2 tsp
- Garlic 9 cloves
- Basil, optional to taste x2
- Ginger 1 tsp
- Garam masala 2 tsp
Condiments & Oils
- Vegetable stock 6 cubes (makes 3L; 2565ml required)
- Curry paste 65g
- Olive oil 1.5 tbsp
- Peanut butter 35g
- Hummus 65g
Tins & Jars
- Cannellini beans 390g
Extras
- Maple syrup 1.5 tbsp
- Chia seeds 10g
- 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)
- 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
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low 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
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 80g 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 1,800 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 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 1,800 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Tesco.
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