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 Quick Prep 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 75g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalVegan Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal75g protein276g carbs49g fat45g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person77g protein · 276g carbs per person
Breakfast418 kcal · 9g protein · 83g carbs · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 418 kcal, 9g protein, 83g carbs.
Recipe
Ingredients
- 2 bananas
- 2 Medjool dates
- 75ml oat milk
- ¾ tbsp hemp seeds
- 15g low-sugar granola
Allergens in this meal: Cereals containing gluten. Check the label for: Milk, Tree nuts, Peanuts, Sesame, Soybeans, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Put bananas, Medjool dates and oat milk in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a bowl and top with hemp seeds and low-sugar granola, then serve cold.
Lunch379 kcal · 20g protein · 59g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 379 kcal, 20g protein, 59g carbs.
Recipe
Ingredients
- 60g soba noodles (dry weight)
- 80g edamame beans
- ½ cucumber
- 1 red pepper
- ¾ tbsp soy sauce
- ¾ tsp sesame oil
- ¾ tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner864 kcal · 36g protein · 124g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 864 kcal, 36g protein, 124g carbs.
Recipe
Ingredients
- 1¼ standard tins of chickpeas, drained
- 4 generous handfuls baby spinach (about 125g)
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 1 tbsp plus 2 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.
Snack137 kcal · 12g protein · 10g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate). Ready in 5 min — 137 kcal, 12g protein, 10g carbs.
Recipe
Ingredients
- 125g frozen edamame beans
- sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Drain frozen edamame beans; rinse the pulses under cold water.
- Combine frozen edamame beans and sea salt, to taste 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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Tesco Quick Prep 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
1798 kcal - 77g protein, 276g carbs, 51g fat, 46g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (418 kcal, 9g protein, 83g carbs, 9g fat, 9g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (379 kcal, 20g protein, 59g carbs, 9g fat, 9g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (864 kcal, 36g protein, 124g carbs, 27g fat, 22g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (137 kcal, 12g protein, 10g carbs, 6g fat, 6g fibre per person)
Tuesday
1801 kcal - 70g protein, 283g carbs, 44g fat, 44g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (482 kcal, 10g protein, 96g carbs, 10g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (422 kcal, 22g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (643 kcal, 32g protein, 111g carbs, 3g fat, 19g fibre per person)
- Snack: Dark Chocolate and Almonds (254 kcal, 6g protein, 10g carbs, 20g fat, 4g fibre per person)
Wednesday
1796 kcal - 65g protein, 291g carbs, 55g fat, 50g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (503 kcal, 11g protein, 98g carbs, 11g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (654 kcal, 25g protein, 84g carbs, 27g fat, 14g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (537 kcal, 25g protein, 104g carbs, 8g fat, 23g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
Thursday
1799 kcal - 70g protein, 228g carbs, 73g fat, 33g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (407 kcal, 8g protein, 82g carbs, 8g fat, 9g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (484 kcal, 18g protein, 62g carbs, 20g fat, 11g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (738 kcal, 37g protein, 75g carbs, 32g fat, 11g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (170 kcal, 7g protein, 9g carbs, 13g fat, 2g fibre per person)
Friday
1800 kcal - 84g protein, 290g carbs, 41g fat, 48g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (494 kcal, 10g protein, 97g carbs, 11g fat, 11g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (552 kcal, 40g protein, 67g carbs, 16g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (562 kcal, 29g protein, 110g carbs, 2g fat, 27g fibre per person)
- Snack: Almonds and Dried Cranberries (192 kcal, 5g protein, 16g carbs, 12g fat, 3g fibre per person)
Saturday
1797 kcal - 81g protein, 271g carbs, 43g fat, 46g fibre- Breakfast: Banana and Peanut Butter Porridge (484 kcal, 15g protein, 75g carbs, 13g fat, 11g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (421 kcal, 30g protein, 51g carbs, 12g fat, 6g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (632 kcal, 30g protein, 116g carbs, 5g fat, 27g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (260 kcal, 6g protein, 29g carbs, 13g fat, 2g fibre per person)
Sunday
1801 kcal - 76g protein, 294g carbs, 37g fat, 45g fibre- Breakfast: Banana and Peanut Butter Porridge (557 kcal, 17g protein, 84g carbs, 16g fat, 13g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (413 kcal, 21g protein, 64g carbs, 10g fat, 10g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (693 kcal, 34g protein, 128g carbs, 4g fat, 18g fibre per person)
- Snack: Apple and Peanut Butter (138 kcal, 4g protein, 18g carbs, 7g fat, 4g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 575g
- Red lentils 190g
- Falafel 7
- Firm tofu 440g
- Green lentils 190g
Carbs & Grains
- Low-sugar granola 85g
- Soba noodles 200g
- Brown rice 240g
- Wholemeal 1 roll
- Wholemeal 2 pittas
- Wholewheat noodles 130g
- Rolled oats 140g
- Oat 3 biscuits
Vegetables
- Edamame beans 360g
- Cucumber 2 (483g required)
- Red pepper 3
- Baby spinach 120g
- Tinned tomatoes 3 x 400g tins (974g required)
- Onion 4
- Butternut squash 340g
- Mixed leaves 65g
- Tomato 2
- Sweet potato 240g
- Spinach 95g
- Celery 4 sticks
- mixed veg 150g
- Broccoli 170g
- Mushrooms 190g
- Carrot 2
- Sweet potato mash 230g
Dairy & Eggs
- Oat milk 1 x 1L carton (879ml required)
- Coconut milk light 1 x 400ml tin (293ml required)
Fruit
- Banana 10
- Medjool 9 dates
- Apple 1
Herbs & Spices
- Ginger 1.75 tbsp
- Garlic 8 cloves
- Cumin 1.75 tsp
- Paprika 1 tsp
- Chilli powder 0.75 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Soy sauce 5.75 tbsp
- Sesame oil 2.5 tsp
- Curry paste 45g
- Vegetable stock 2 cubes (makes 1L; 779ml required)
- Hummus 65g
- Almond butter 1 tbsp
- Peanut butter 50g
Tins & Jars
- Mixed beans 290g
Extras
- Hemp seeds 4.25 tbsp
- Sea salt, optional to taste
- Dark chocolate 70% 30g
- Almonds 40g
- Pumpkin seeds 21g
- Dark chocolate chips 11g
- Dried cranberries 18g
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
- A ready-made protein shake covers a gap without adding a single extra step
- 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 75g 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 near-zero active cooking time, not just for being quick recipes.
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?
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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