Tesco Quick Prep Vegan Low Calorie Plan — 1,800 kcal
Free 7-day Vegan vegan low calorie meal plan for Tesco. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 370 kcal, 13g protein.
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 400 kcal, 18g protein.
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 380 kcal, 14g protein.
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 160 kcal, 5g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Red lentils 100g
- Firm tofu 180g
- Tinned chickpeas 400g
- Green lentils 100g dry
- Silken tofu 150g
Carbs & Grains
- Rolled oats 60g
- Wholemeal roll 1
- Brown rice 80g dry
- Rice noodles 80g dry
- Soba noodles 80g dry
Vegetables
- Carrot 1
- Onion 1
- Celery 2 stalks
- Spring onion 3
- Peanuts 20g
- Pea protein powder 30g
- Spinach 30g
- Tomato 1
- Cucumber 4 slices
- Baby spinach 150g
- Sweet potato 200g
- Edamame beans 100g
- Mushrooms 200g
- Broccoli 200g
Dairy & Eggs
- Oat milk 200ml
- Butternut squash 400g
- Almond butter 1 tbsp
- Coconut milk light 200ml
- Peanut butter 1 tbsp
Extras & Condiments
- Chia seeds 2 tsp
- Frozen mixed berries 80g
- Maple syrup 1 tsp
- Vegetable stock 500ml
- Garlic 2 cloves
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Sesame seeds 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Banana half
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Curry paste 30g
- Cumin 1 tsp
- Ginger 1 tsp
- Garam masala 2 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Soy sauce 1 tbsp
- Almonds 25g
- Dried cranberries 20g
- Quinoa 60g
- Mango chunks 80g
- Cinnamon 0.5 tsp
- Cannellini beans tinned 200g
- Basil
- Chilli powder 1 tsp
- Miso paste 1 tbsp
- Teriyaki sauce 40g
- Walnuts 25g
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.
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.