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 Batch-Friendly Weekly 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 76g 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
1,802 kcal76g protein268g carbs48g fat48g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person78g protein · 251g carbs per person
Breakfast350 kcal · 10g protein · 52g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 350 kcal, 10g protein, 52g carbs.
Recipe
Ingredients
- 50g rolled oats
- 1¾ tsp chia seeds
- 175ml oat milk
- 70g 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.
Lunch636 kcal · 35g protein · 67g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 636 kcal, 35g protein, 67g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g brown rice (dry weight)
- 125g roasted mixed veg
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner504 kcal · 26g protein · 98g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 504 kcal, 26g protein, 98g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 175g mushrooms
- ¾ onion
- 2 carrot
- 200g sweet potato mash
- 175ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack309 kcal · 7g protein · 34g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 309 kcal, 7g protein, 34g carbs.
Recipe
Ingredients
- 3 oat biscuits
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion oat biscuits as needed.
- Combine oat biscuits and peanut butter in a bowl or lidded container.
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 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 Chia and Oat Overnight Pot with Berries for quick breakfasts.
- Cook and portion five lunches of Baked Tofu and Tahini Buddha Bowl.
- Batch cook Mushroom and Lentil Shepherd's Pie and Chickpea and Sweet Potato Stew as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Oat Biscuits with Peanut Butter.
- 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1799 kcal - 78g protein, 251g carbs, 53g fat, 47g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (350 kcal, 10g protein, 52g carbs, 9g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (636 kcal, 35g protein, 67g carbs, 26g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (504 kcal, 26g protein, 98g carbs, 2g fat, 25g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (309 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Tuesday
1812 kcal - 76g protein, 252g carbs, 59g fat, 42g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (357 kcal, 11g protein, 53g carbs, 9g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (643 kcal, 35g protein, 68g carbs, 26g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (485 kcal, 23g protein, 94g carbs, 7g fat, 20g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Wednesday
1799 kcal - 78g protein, 251g carbs, 53g fat, 47g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (350 kcal, 10g protein, 52g carbs, 9g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (636 kcal, 35g protein, 67g carbs, 26g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (504 kcal, 26g protein, 98g carbs, 2g fat, 25g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (309 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Thursday
1812 kcal - 76g protein, 252g carbs, 59g fat, 42g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (357 kcal, 11g protein, 53g carbs, 9g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (643 kcal, 35g protein, 68g carbs, 26g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (485 kcal, 23g protein, 94g carbs, 7g fat, 20g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Friday
1799 kcal - 78g protein, 251g carbs, 53g fat, 47g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (350 kcal, 10g protein, 52g carbs, 9g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (636 kcal, 35g protein, 67g carbs, 26g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (504 kcal, 26g protein, 98g carbs, 2g fat, 25g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (309 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Saturday
1799 kcal - 73g protein, 307g carbs, 30g fat, 61g fibre- Breakfast: Peanut Butter Overnight Oats (488 kcal, 15g protein, 72g carbs, 14g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (486 kcal, 21g protein, 90g carbs, 6g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (708 kcal, 33g protein, 129g carbs, 5g fat, 30g fibre per person)
- Snack: Carrot Sticks with Hummus (117 kcal, 4g protein, 16g carbs, 5g fat, 5g fibre per person)
Sunday
1797 kcal - 75g protein, 309g carbs, 31g fat, 51g fibre- Breakfast: Peanut Butter Overnight Oats (494 kcal, 15g protein, 73g carbs, 15g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (497 kcal, 22g protein, 92g carbs, 7g fat, 15g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (682 kcal, 33g protein, 126g carbs, 4g fat, 18g fibre per person)
- Snack: Carrot Sticks with Hummus (124 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Weekly shopping list
Protein
- Firm tofu 775g
- Green lentils 525g
- Tinned chickpeas 675g
- Red lentils 100g
Carbs & Grains
- Rolled oats 390g
- Brown rice 600g
- Oat 17 biscuits
Vegetables
- mixed veg 650g
- Mushrooms 525g
- Onion 4
- Carrot 9
- Sweet potato mash 625g
- Sweet potato 430g
- Tinned tomatoes 4 x 400g tins (1482g required)
- Spinach 170g
- Baby spinach 170g
- Red pepper 1
Dairy & Eggs
- Oat milk 2 x 1L cartons (1162ml required)
Fruit
- mixed berries 340g
- Banana 2
Herbs & Spices
- Cumin 2.5 tsp
- Paprika 1.75 tsp
- Curry powder 1.25 tbsp
- Chilli powder 1 tsp
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Tahini 85g
- Vegetable stock 2 cubes (makes 1L; 501ml required)
- Peanut butter 95g
- Hummus 100g
Tins & Jars
- Mixed beans 320g
Extras
- Chia seeds 50g
- Maple syrup 1.5 tbsp
- Lemon juice, optional to taste x5
- Sesame seeds 1.5 tbsp
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 76g 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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