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 Plant-Forward 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 78g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
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 kcal78g protein272g carbs44g fat48g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person79g protein · 275g carbs per person
Breakfast403 kcal · 9g protein · 48g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 403 kcal, 9g protein, 48g carbs.
Recipe
Ingredients
- 50g quinoa
- 175ml light coconut milk
- 70g mango chunks
- ½ 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.
Lunch494 kcal · 28g protein · 85g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 494 kcal, 28g protein, 85g carbs.
Recipe
Ingredients
- 80g red lentils
- 1 carrot
- ¾ onion
- 2 celery stalks
- 1 wholemeal roll
- 425ml 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.
Dinner738 kcal · 35g protein · 135g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 738 kcal, 35g protein, 135g carbs.
Recipe
Ingredients
- 1½ standard tins of mixed beans, drained
- ¾ of a standard tin of tomatoes
- ¾ onion
- 1 red pepper
- ¾ tsp chilli powder
- ¾ tsp cumin
- 70g brown rice (dry weight)
Method
- Peel and chop onion, tomatoes and red pepper into even pieces. Drain and rinse mixed beans.
- Heat a large pan over medium heat and soften onion, tomatoes and red pepper for 5-7 minutes.
- Stir in chilli powder and cumin, then add mixed beans and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack163 kcal · 7g protein · 7g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 163 kcal, 7g protein, 7g carbs.
Recipe
Ingredients
- 1¾ tbsp peanut butter
- 3 celery sticks
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine peanut butter and celery sticks 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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Plant-Forward 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
1798 kcal - 79g protein, 275g carbs, 40g fat, 54g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (403 kcal, 9g protein, 48g carbs, 18g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (494 kcal, 28g protein, 85g carbs, 3g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (738 kcal, 35g protein, 135g carbs, 6g fat, 31g fibre per person)
- Snack: Peanut Butter with Celery Sticks (163 kcal, 7g protein, 7g carbs, 13g fat, 2g fibre per person)
Tuesday
1801 kcal - 70g protein, 256g carbs, 54g fat, 40g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (329 kcal, 8g protein, 39g carbs, 14g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (435 kcal, 24g protein, 76g carbs, 3g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (777 kcal, 32g protein, 112g carbs, 24g fat, 20g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (260 kcal, 6g protein, 29g carbs, 13g fat, 2g fibre per person)
Wednesday
1795 kcal - 81g protein, 270g carbs, 44g fat, 52g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (445 kcal, 10g protein, 53g carbs, 20g fat, 7g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (516 kcal, 27g protein, 72g carbs, 13g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (564 kcal, 29g protein, 110g carbs, 2g fat, 27g fibre per person)
- Snack: Roasted Spiced Chickpeas (270 kcal, 15g protein, 35g carbs, 9g fat, 10g fibre per person)
Thursday
1801 kcal - 74g protein, 262g carbs, 56g fat, 45g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (506 kcal, 12g protein, 60g carbs, 22g fat, 8g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (584 kcal, 30g protein, 81g carbs, 15g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (598 kcal, 28g protein, 116g carbs, 9g fat, 25g fibre per person)
- Snack: Almond Butter with Celery Sticks (113 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Friday
1801 kcal - 77g protein, 277g carbs, 42g fat, 50g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (466 kcal, 11g protein, 56g carbs, 21g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (337 kcal, 19g protein, 63g carbs, 2g fat, 19g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (810 kcal, 39g protein, 150g carbs, 4g fat, 21g fibre per person)
- Snack: Peanut Butter with Celery Sticks (188 kcal, 8g protein, 8g carbs, 15g fat, 3g fibre per person)
Saturday
1805 kcal - 72g protein, 296g carbs, 33g fat, 52g fibre- Breakfast: Banana and Oat Smoothie (407 kcal, 11g protein, 70g carbs, 9g fat, 10g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (320 kcal, 18g protein, 60g carbs, 2g fat, 18g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (729 kcal, 35g protein, 127g carbs, 4g fat, 21g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (349 kcal, 8g protein, 39g carbs, 18g fat, 3g fibre per person)
Sunday
1799 kcal - 93g protein, 267g carbs, 40g fat, 43g fibre- Breakfast: Banana and Oat Smoothie (372 kcal, 10g protein, 62g carbs, 9g fat, 9g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (509 kcal, 29g protein, 87g carbs, 3g fat, 16g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (663 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
- Snack: Roasted Spiced Chickpeas (255 kcal, 14g protein, 33g carbs, 9g fat, 9g fibre per person)
Weekly shopping list
Protein
- Red lentils 450g
- Tinned chickpeas 850g
- Silken tofu 300g
- Green lentils 190g
- Firm tofu 180g
Carbs & Grains
- Quinoa 270g
- Wholemeal 4 rolls
- Brown rice 440g
- Oat 7 biscuits
- Rolled oats 90g
Vegetables
- Carrot 4
- Onion 9
- Celery 5 stalks
- Celery 12 sticks
- Tinned tomatoes 5 x 400g tins (1826g required)
- Red pepper 1
- Baby spinach 110g
- Edamame beans 200g
- Mushrooms 190g
- Sweet potato mash 240g
- Sweet potato 270g
- Spinach 110g
- Butternut squash 370g
- Broccoli 180g
- Spring onion 2
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (1023ml required)
- Oat milk 1 x 1L carton (446ml required)
Fruit
- Mango chunks 360g
- Banana 2
Herbs & Spices
- Cinnamon 2.25 tsp
- Chilli powder 1 tsp
- Cumin 1 tbsp
- Smoked paprika 1.75 tsp
- Paprika 1.25 tsp
- Garlic 11 cloves
- Basil, optional to taste x2
- Ginger 1 tsp
- Garam masala 2 tsp
Condiments & Oils
- Vegetable stock 5 cubes (makes 2500ml; 2385ml required)
- Peanut butter 95g
- Curry paste 20g
- Miso paste 2 tbsp
- Soy sauce 2 tbsp
- Olive oil 1.75 tsp
- Almond butter 1.25 tbsp
- Teriyaki sauce 35g
Tins & Jars
- Mixed beans 340g
- Cannellini beans 380g
Extras
- Maple syrup 1.5 tbsp
- Sesame seeds 1 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
- 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
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
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 78g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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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