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 Protein-Focused 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. Meals lean on lower-fat plant protein — tofu, tempeh, seitan, pulses and soya — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalVegan Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,797 kcal78g protein247g carbs56g fat43g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1825 kcal per person96g protein · 250g carbs per person
Breakfast331 kcal · 9g protein · 47g carbs · 5 min
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 331 kcal, 9g protein, 47g carbs.
Recipe
Ingredients
- 2 slices of rye bread
- ½ avocado
- 5 cherry tomatoes
- ¾ tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm rye bread.
- Heat chilli flakes, to taste through in a pan or the microwave and slice avocado and cherry tomatoes.
- Layer avocado, cherry tomatoes, lemon juice and chilli flakes, to taste evenly.
Lunch621 kcal · 34g protein · 66g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 621 kcal, 34g protein, 66g 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.
Dinner626 kcal · 31g protein · 108g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 626 kcal, 31g protein, 108g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 325g)
- 80g red lentils
- ¾ onion
- 2 garlic cloves
- 575ml vegetable stock
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash 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.
Snack247 kcal · 22g protein · 29g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 247 kcal, 22g protein, 29g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 200ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana 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 glass or shaker and serve cold.
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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 Protein-Focused 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
1825 kcal - 96g protein, 250g carbs, 45g fat, 40g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (331 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (621 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (626 kcal, 31g protein, 108g carbs, 3g fat, 18g fibre per person)
- Snack: Pea Protein Green Smoothie (247 kcal, 22g protein, 29g carbs, 5g fat, 4g fibre per person)
Tuesday
1773 kcal - 81g protein, 256g carbs, 50g fat, 52g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (333 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (706 kcal, 39g protein, 74g carbs, 28g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (567 kcal, 29g protein, 111g carbs, 2g fat, 28g fibre per person)
- Snack: Apple and Peanut Butter (167 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Wednesday
1801 kcal - 92g protein, 255g carbs, 44g fat, 50g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (298 kcal, 8g protein, 40g carbs, 11g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (583 kcal, 32g protein, 62g carbs, 23g fat, 8g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (686 kcal, 32g protein, 125g carbs, 5g fat, 29g fibre per person)
- Snack: Pea Protein Green Smoothie (234 kcal, 20g protein, 28g carbs, 5g fat, 4g fibre per person)
Thursday
1801 kcal - 80g protein, 259g carbs, 57g fat, 48g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (722 kcal, 40g protein, 76g carbs, 29g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (547 kcal, 26g protein, 106g carbs, 8g fat, 23g fibre per person)
- Snack: Apple and Peanut Butter (167 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Friday
1786 kcal - 65g protein, 249g carbs, 63g fat, 43g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (250 kcal, 7g protein, 40g carbs, 7g fat, 7g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (514 kcal, 19g protein, 65g carbs, 21g fat, 11g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (856 kcal, 35g protein, 123g carbs, 27g fat, 22g fibre per person)
- Snack: Banana and Almonds (166 kcal, 4g protein, 21g carbs, 8g fat, 3g fibre per person)
Saturday
1798 kcal - 65g protein, 254g carbs, 57g fat, 38g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (393 kcal, 9g protein, 47g carbs, 17g fat, 6g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (544 kcal, 20g protein, 67g carbs, 23g fat, 12g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (678 kcal, 33g protein, 126g carbs, 4g fat, 18g fibre per person)
- Snack: Walnuts and Dried Blueberries (183 kcal, 3g protein, 14g carbs, 13g fat, 2g fibre per person)
Sunday
1798 kcal - 70g protein, 206g carbs, 79g fat, 30g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (355 kcal, 8g protein, 42g carbs, 16g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (512 kcal, 19g protein, 65g carbs, 21g fat, 11g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (765 kcal, 39g protein, 78g carbs, 34g fat, 11g fibre per person)
- Snack: Banana and Almonds (166 kcal, 4g protein, 21g carbs, 8g fat, 3g fibre per person)
Weekly shopping list
Protein
- Firm tofu 775g
- Red lentils 180g
- Pea protein powder 50g
- Green lentils 190g
- Tinned chickpeas 575g
- Falafel 10
Carbs & Grains
- Rye bread 9 slices
- Brown rice 525g
- Wholemeal 1 roll
- Wholemeal 3 pittas
- Quinoa 95g
Vegetables
- Avocado 3
- Cherry tomatoes 2 x 300g packs (429g required)
- mixed veg 675g
- Butternut squash 330g
- Onion 4
- Spinach 150g
- Mushrooms 190g
- Carrot 2
- Sweet potato mash 240g
- Tinned tomatoes 3 x 400g tins (1002g required)
- Red pepper 1
- Sweet potato 240g
- Mixed leaves 95g
- Tomato 3
- Cucumber 1 (46g required)
- Baby spinach 120g
Dairy & Eggs
- Oat milk 1 x 1L carton (398ml required)
- Coconut milk light 2 x 400ml tins (606ml required)
Fruit
- Banana 3
- Apple 2
- Mango chunks 130g
- Dried blueberries 16g
Herbs & Spices
- Chilli flakes, optional to taste x5
- Garlic 5 cloves
- Chilli powder 0.75 tsp
- Cumin 1.75 tsp
- Paprika 1 tsp
- Cinnamon 0.75 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Tahini 70g
- Vegetable stock 2 cubes (makes 1L; 761ml required)
- Peanut butter 35g
- Hummus 95g
- Curry paste 45g
Tins & Jars
- Mixed beans 310g
Extras
- Lemon juice 1.5 tbsp
- Lemon juice, optional to taste x4
- Sesame seeds 1.25 tbsp
- Almonds 30g
- Maple syrup 1.75 tsp
- Walnuts 20g
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 the meal selection is biased toward higher-protein plant foods rather than just hitting a protein number however it can.
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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