Monday
1500 kcal - 77g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (394 kcal, 23g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (509 kcal, 31g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (597 kcal, 23g protein)
Tesco Vegetarian Work Lunch Weekly Weight Loss Plan — 1,500 kcal
Free printable vegetarian UK weight loss meal plan for Tesco: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketTesco
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietVegetarian
Estimated daily macros
Plan Quick Facts
Best forAnyone aiming for a sustainable calorie deficit
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Export This Meal Plan as a PDF
Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Tesco Vegetarian Work Lunch Weekly Weight Loss Plan — 1,500 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 87g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (372 kcal, 22g protein)
- Lunch: Miso Tofu and Edamame Bowl (504 kcal, 34g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (624 kcal, 31g protein)
Wednesday
1500 kcal - 76g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (378 kcal, 22g protein)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (585 kcal, 27g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (537 kcal, 27g protein)
Thursday
1500 kcal - 82g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (394 kcal, 23g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (521 kcal, 23g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (585 kcal, 36g protein)
Friday
1500 kcal - 95g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (397 kcal, 23g protein)
- Lunch: Black Bean Burrito Bowl (564 kcal, 26g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (539 kcal, 46g protein)
Saturday
1500 kcal - 91g protein- Breakfast: Skyr with Walnuts, Honey and Banana (408 kcal, 31g protein)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (516 kcal, 29g protein)
- Dinner: Tofu Pad Thai (576 kcal, 31g protein)
Sunday
1500 kcal - 83g protein- Breakfast: Skyr with Walnuts, Honey and Banana (468 kcal, 36g protein)
- Lunch: Cannellini Bean and Tomato Soup (440 kcal, 22g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (592 kcal, 25g protein)
Weekly shopping list
Protein
- Eggs 3
- Firm tofu 230g
- Silken tofu 180g
- Green lentils 125g dry
- Tinned chickpeas 125g
- Black beans tinned 260g
- Eggs 2 soft-boiled
Carbs & Grains
- Wholemeal bread 3 slices
- Brown rice 100g dry
- Wholemeal pasta 110g dry
- Wholemeal roll 1
- Rice noodles 95g dry
Vegetables
- Black pepper pinch
- Mushrooms 250g
- Frozen peas 125g
- Onion 1
- Edamame beans 120g
- Baby spinach 180g
- Courgette 1
- Red pepper 1
- Tinned tomatoes 490g
- Sweet potato 250g
- Sweetcorn 75g
- Spinach 75g
- Cherry tomatoes 10
- Avocado half
- Spring onion 4
- Peanuts 25g
Dairy & Eggs
- Butter 6g
- Ricotta 120g
- Halloumi 120g
- Tinned coconut milk light 250ml
- Skyr 240g
Extras & Condiments
- Roasted mixed veg 190g
- Tahini 25g
- Lemon juice
- Sesame seeds 1.25 tsp
- Vegetable stock 775ml
- Parmesan 25g
- Garlic 3 cloves
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Olive oil 1.25 tbsp
- Mixed leaves 75g
- Balsamic glaze 1.25 tsp
- Mixed beans tinned 490g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Mixed frozen veg 250g
- Curry paste 40g
- Salsa 65g
- Coriander fresh
- Lime juice
- Reduced-fat feta 75g
- Mixed herbs 1.25 tsp
- Walnuts 25g
- Banana 1
- Honey 1.25 tsp
- Tahini dressing 25g
- Beansprouts 120g
- Tamari 2.5 tbsp
- Cannellini beans tinned 280g
- Basil
- Frozen mixed veg 280g
- Sesame oil 1.5 tsp
Your 7-Day Meal Plan
Monday
1500 kcal77g protein
Breakfast394 kcal · 23g protein · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 394 kcal, 23g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 3, Wholemeal bread 3 slices, Butter 6g, Black pepper pinch.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch509 kcal · 31g protein · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 509 kcal, 31g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Firm tofu 230g, Brown rice 100g dry, Roasted mixed veg 190g, Tahini 25g, Lemon juice, Sesame seeds 1.25 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner597 kcal · 23g protein · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 597 kcal, 23g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Brown rice 125g dry, Mushrooms 250g, Frozen peas 125g, Onion 1, Vegetable stock 775ml, Parmesan 25g, Garlic 3 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Eggs 3
- Firm tofu 230g
- Silken tofu 180g
- Green lentils 125g dry
- Tinned chickpeas 125g
- Black beans tinned 260g
- Eggs 2 soft-boiled
Carbs & Grains
- Wholemeal bread 3 slices
- Brown rice 100g dry
- Wholemeal pasta 110g dry
- Wholemeal roll 1
- Rice noodles 95g dry
Vegetables
- Black pepper pinch
- Mushrooms 250g
- Frozen peas 125g
- Onion 1
- Edamame beans 120g
- Baby spinach 180g
- Courgette 1
- Red pepper 1
- Tinned tomatoes 490g
- Sweet potato 250g
- Sweetcorn 75g
- Spinach 75g
- Cherry tomatoes 10
- Avocado half
- Spring onion 4
- Peanuts 25g
Dairy & Eggs
- Butter 6g
- Ricotta 120g
- Halloumi 120g
- Tinned coconut milk light 250ml
- Skyr 240g
Extras & Condiments
- Roasted mixed veg 190g
- Tahini 25g
- Lemon juice
- Sesame seeds 1.25 tsp
- Vegetable stock 775ml
- Parmesan 25g
- Garlic 3 cloves
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Olive oil 1.25 tbsp
- Mixed leaves 75g
- Balsamic glaze 1.25 tsp
- Mixed beans tinned 490g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Mixed frozen veg 250g
- Curry paste 40g
- Salsa 65g
- Coriander fresh
- Lime juice
- Reduced-fat feta 75g
- Mixed herbs 1.25 tsp
- Walnuts 25g
- Banana 1
- Honey 1.25 tsp
- Tahini dressing 25g
- Beansprouts 120g
- Tamari 2.5 tbsp
- Cannellini beans tinned 280g
- Basil
- Frozen mixed veg 280g
- Sesame oil 1.5 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 weight loss 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.
Can I print this weight loss meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.
Feedback
Seen something off with this plan? Send a quick note and we will review it.