Tesco Protein-Focused 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
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 350 kcal, 16g protein.
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 420 kcal, 28g protein.
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 450 kcal, 20g protein.
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 180 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Silken tofu 150g
- Red lentils 120g
- Green lentils tinned 200g
- Black beans tinned 200g
- Firm tofu 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 80g dry
- Wholewheat noodles 80g dry
- Rice cakes 2
Vegetables
- Edamame beans 100g
- Tinned tomatoes 200g
- Onion 1
- Celery sticks 4
- Courgette 1 roasted
- Spinach 30g
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Sweetcorn 60g
- Broccoli 200g
- Spring onion 2
- Pea protein powder 30g
- Baby spinach 100g
Dairy & Eggs
- Peanut butter 2 tbsp
- Almond butter 1 tbsp
- Oat milk 250ml
- Coconut milk 200ml
- Butternut squash 400g
Extras & Condiments
- Reduced-sugar baked beans 200g
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Sesame seeds 1 tsp
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Hummus 80g
- Vegetable stock 200ml
- Mixed nuts 30g
- Raisins 20g
- Salsa 50g
- Coriander fresh
- Lime juice
- Chilli powder 1 tsp
- Cumin 1 tsp
- Teriyaki sauce 40g
- Banana half
- Paprika 1 tsp
- Chia seeds 30g
- Mango chunks 100g
- Vanilla extract drop
- Curry powder 2 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Almonds 25g
- Dried cranberries 20g
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.