Tesco Batch-Friendly Weekly Vegan Low Calorie Plan — 1,800 kcal

Free printable vegan UK vegan low calorie meal plan for Tesco: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forVegans in a calorie deficit
DietVegan

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forVegans in a calorie deficit
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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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 Batch-Friendly Weekly 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 calories, protein totals and the weekly shopping list.

Supermarket: TescoCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegan

7-day meal plan

Monday

1800 kcal - 67g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (466 kcal, 16g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (504 kcal, 23g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (478 kcal, 18g protein)
  • Snack: Mixed Nuts and Dried Fruit (352 kcal, 10g protein)

Tuesday

1800 kcal - 87g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (472 kcal, 17g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (511 kcal, 31g protein)
  • Dinner: Tofu Pad Thai (613 kcal, 33g protein)
  • Snack: Almond Butter with Celery Sticks (204 kcal, 6g protein)

Wednesday

1800 kcal - 88g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (456 kcal, 16g protein)
  • Lunch: Baked Falafel and Salad Pitta (555 kcal, 20g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (530 kcal, 22g protein)
  • Snack: Pea Protein Green Smoothie (259 kcal, 30g protein)

Thursday

1800 kcal - 70g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (441 kcal, 15g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (489 kcal, 21g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (536 kcal, 24g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (334 kcal, 10g protein)

Friday

1800 kcal - 80g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (456 kcal, 16g protein)
  • Lunch: Edamame and Soba Noodle Salad (518 kcal, 27g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (542 kcal, 27g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (284 kcal, 10g protein)

Saturday

1800 kcal - 75g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (480 kcal, 16g protein)
  • Lunch: Cannellini Bean and Tomato Soup (427 kcal, 21g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (587 kcal, 29g protein)
  • Snack: Almonds and Dried Cranberries (306 kcal, 9g protein)

Sunday

1800 kcal - 91g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (438 kcal, 15g protein)
  • Lunch: Miso Tofu and Edamame Bowl (511 kcal, 34g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (559 kcal, 32g protein)
  • Snack: Oat Biscuits with Peanut Butter (292 kcal, 10g protein)

Weekly shopping list

Protein

  • Red lentils 125g
  • Firm tofu 230g
  • Tinned chickpeas 490g
  • Green lentils 120g dry
  • Green lentils tinned 245g
  • Silken tofu 180g

Carbs & Grains

  • Rolled oats 75g
  • Wholemeal roll 1
  • Brown rice 100g dry
  • Rice noodles 100g dry
  • Wholemeal pitta 1
  • Rice cakes 2
  • Soba noodles 100g dry
  • Oat biscuits 5

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Spring onion 4
  • Peanuts 25g
  • Celery sticks 5
  • Tomato 1
  • Cucumber 5 slices
  • Baby spinach 185g
  • Tinned tomatoes 245g
  • Pea protein powder 35g
  • Spinach 35g
  • Sweet potato 240g
  • Edamame beans 125g
  • Cucumber half
  • Red pepper 1
  • Mushrooms 245g
  • Sweet potato mash 310g
  • Broccoli 245g

Dairy & Eggs

  • Oat milk 250ml
  • Butternut squash 500g
  • Almond butter 1.25 tbsp
  • Coconut milk light 245ml
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Chia seeds 2.5 tsp
  • Frozen mixed berries 100g
  • Maple syrup 1.25 tsp
  • Vegetable stock 625ml
  • Garlic 3 cloves
  • Mixed nuts 40g
  • Raisins 25g
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Lime juice
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Curry paste 35g
  • Banana half
  • Cumin 1.25 tsp
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Banana 1
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Quinoa 80g
  • Mango chunks 105g
  • Cinnamon 0.75 tsp
  • Cannellini beans tinned 270g
  • Basil
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Almonds 35g
  • Dried cranberries 25g
  • Miso paste 1.25 tbsp
  • Teriyaki sauce 50g

Your 7-Day Meal Plan

Monday

1800 kcal67g protein
Breakfast466 kcal · 16g protein · 5 min

Chia and Oat Overnight Pot with Berries

Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 466 kcal, 16g protein.

Recipe
  1. Add Rolled oats 75g, Chia seeds 2.5 tsp, Oat milk 250ml, Frozen mixed berries 100g, Maple syrup 1.25 tsp to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch504 kcal · 23g protein · 15 min

Red Lentil and Vegetable Soup with Wholemeal Roll

Made with red lentils, carrot, onion. Ready in 15 min — 504 kcal, 23g protein.

Recipe
  1. Prep the listed ingredients: Red lentils 125g, Carrot 1, Onion 1, Celery 3 stalks, Wholemeal roll 1, Vegetable stock 625ml.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner478 kcal · 18g protein · 30 min

Butternut Squash and Lentil Soup with Bread

Made with butternut squash, red lentils, onion. Ready in 30 min — 478 kcal, 18g protein.

Recipe
  1. Prep the listed ingredients: Butternut squash 500g, Red lentils 125g, Onion 1, Garlic 3 cloves, Vegetable stock 875ml, Wholemeal roll 1.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack352 kcal · 10g protein · 1 min

Mixed Nuts and Dried Fruit

Made with mixed nuts, raisins. Ready in 1 min — 352 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Mixed nuts 40g, Raisins 25g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Tesco.

Protein

  • Red lentils 125g
  • Firm tofu 230g
  • Tinned chickpeas 490g
  • Green lentils 120g dry
  • Green lentils tinned 245g
  • Silken tofu 180g

Carbs & Grains

  • Rolled oats 75g
  • Wholemeal roll 1
  • Brown rice 100g dry
  • Rice noodles 100g dry
  • Wholemeal pitta 1
  • Rice cakes 2
  • Soba noodles 100g dry
  • Oat biscuits 5

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Spring onion 4
  • Peanuts 25g
  • Celery sticks 5
  • Tomato 1
  • Cucumber 5 slices
  • Baby spinach 185g
  • Tinned tomatoes 245g
  • Pea protein powder 35g
  • Spinach 35g
  • Sweet potato 240g
  • Edamame beans 125g
  • Cucumber half
  • Red pepper 1
  • Mushrooms 245g
  • Sweet potato mash 310g
  • Broccoli 245g

Dairy & Eggs

  • Oat milk 250ml
  • Butternut squash 500g
  • Almond butter 1.25 tbsp
  • Coconut milk light 245ml
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Chia seeds 2.5 tsp
  • Frozen mixed berries 100g
  • Maple syrup 1.25 tsp
  • Vegetable stock 625ml
  • Garlic 3 cloves
  • Mixed nuts 40g
  • Raisins 25g
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Lime juice
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Curry paste 35g
  • Banana half
  • Cumin 1.25 tsp
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Banana 1
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Quinoa 80g
  • Mango chunks 105g
  • Cinnamon 0.75 tsp
  • Cannellini beans tinned 270g
  • Basil
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Almonds 35g
  • Dried cranberries 25g
  • Miso paste 1.25 tbsp
  • Teriyaki sauce 50g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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?

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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