What this plan is for
A Tesco weight loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Vegan High-Fibre Weekly Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 76g 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
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,791 kcal76g protein276g carbs44g fat49g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person74g protein · 303g carbs per person
Breakfast542 kcal · 16g protein · 82g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 542 kcal, 16g protein, 82g carbs.
Recipe
Ingredients
- 70g rolled oats
- 250ml oat milk
- 1 banana
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat 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 banana and peanut butter.
Lunch493 kcal · 22g protein · 91g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 493 kcal, 22g protein, 91g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 80g)
- 150g tomatoes
- 70g brown rice (dry weight)
- 1½ tsp curry powder
Method
- Peel and chop tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften tomatoes for 5-7 minutes.
- Stir in curry powder, 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.
Dinner678 kcal · 33g protein · 126g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 678 kcal, 33g protein, 126g carbs.
Recipe
Ingredients
- 100g red lentils
- 150g tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp ginger
- 1½ tsp garam masala
- 70g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, stir in garam masala, and heat through before serving.
Snack86 kcal · 3g protein · 4g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 86 kcal, 3g protein, 4g carbs.
Recipe
Ingredients
- ¾ tbsp almond butter
- 3 celery sticks
Allergens in this meal: Celery, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine almond 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.
0 of 47 items tickedSaved on this device
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 Vegan High-Fibre Weekly Weight Loss 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
1799 kcal - 74g protein, 303g carbs, 32g fat, 47g fibre- Breakfast: Banana and Peanut Butter Porridge (542 kcal, 16g protein, 82g carbs, 15g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (493 kcal, 22g protein, 91g carbs, 6g fat, 15g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (678 kcal, 33g protein, 126g carbs, 4g fat, 18g fibre per person)
- Snack: Almond Butter with Celery Sticks (86 kcal, 3g protein, 4g carbs, 7g fat, 2g fibre per person)
Tuesday
1798 kcal - 79g protein, 262g carbs, 43g fat, 40g fibre- Breakfast: Banana and Peanut Butter Porridge (548 kcal, 17g protein, 83g carbs, 15g fat, 13g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (460 kcal, 24g protein, 64g carbs, 12g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (627 kcal, 31g protein, 108g carbs, 3g fat, 18g fibre per person)
- Snack: Peanut Butter with Celery Sticks (163 kcal, 7g protein, 7g carbs, 13g fat, 2g fibre per person)
Wednesday
1801 kcal - 73g protein, 306g carbs, 34g fat, 59g fibre- Breakfast: Banana and Peanut Butter Porridge (615 kcal, 18g protein, 95g carbs, 17g fat, 14g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (541 kcal, 24g protein, 100g carbs, 7g fat, 16g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (548 kcal, 28g protein, 107g carbs, 2g fat, 27g fibre per person)
- Snack: Almond Butter with Celery Sticks (97 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
Thursday
1801 kcal - 76g protein, 270g carbs, 52g fat, 46g fibre- Breakfast: Banana and Peanut Butter Porridge (615 kcal, 18g protein, 95g carbs, 17g fat, 14g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (499 kcal, 26g protein, 69g carbs, 13g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (509 kcal, 24g protein, 99g carbs, 7g fat, 21g fibre per person)
- Snack: Peanut Butter with Celery Sticks (178 kcal, 8g protein, 7g carbs, 15g fat, 3g fibre per person)
Friday
1740 kcal - 71g protein, 281g carbs, 38g fat, 56g fibre- Breakfast: Banana and Peanut Butter Porridge (574 kcal, 18g protein, 87g carbs, 16g fat, 13g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (307 kcal, 14g protein, 50g carbs, 8g fat, 9g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (767 kcal, 36g protein, 140g carbs, 6g fat, 32g fibre per person)
- Snack: Almond Butter with Celery Sticks (92 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
Saturday
1799 kcal - 74g protein, 260g carbs, 53g fat, 53g fibre- Breakfast: Oat Porridge with Berries (398 kcal, 12g protein, 63g carbs, 8g fat, 10g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (285 kcal, 16g protein, 53g carbs, 2g fat, 17g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (953 kcal, 39g protein, 137g carbs, 30g fat, 24g fibre per person)
- Snack: Peanut Butter with Celery Sticks (163 kcal, 7g protein, 7g carbs, 13g fat, 2g fibre per person)
Sunday
1799 kcal - 85g protein, 250g carbs, 54g fat, 39g fibre- Breakfast: Oat Porridge with Berries (499 kcal, 15g protein, 79g carbs, 11g fat, 13g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (393 kcal, 18g protein, 65g carbs, 10g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (794 kcal, 48g protein, 101g carbs, 23g fat, 11g fibre per person)
- Snack: Almond Butter with Celery Sticks (113 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 875g
- Red lentils 180g
- Silken tofu 260g
- Green lentils 180g
- Firm tofu 210g
Carbs & Grains
- Rolled oats 550g
- Brown rice 575g
- Wholemeal 1 roll
- Wholemeal 2 pittas
Vegetables
- Baby spinach 300g
- Tinned tomatoes 5 x 400g tins (1708g required)
- Onion 5
- Celery 25 sticks
- Edamame beans 180g
- Butternut squash 330g
- Mushrooms 180g
- Carrot 2
- Sweet potato mash 230g
- Sweet potato 230g
- Spinach 150g
- Courgette 2
- Red pepper 3
- Broccoli 210g
- Spring onion 2
Dairy & Eggs
- Oat milk 2 x 1L cartons (1852ml required)
- Coconut milk light 1 x 400ml tin (167ml required)
Fruit
- Banana 5
- mixed berries 160g
Herbs & Spices
- Curry powder 1.25 tbsp
- Garlic 7 cloves
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Cumin 1.75 tsp
- Paprika 1 tsp
- Chilli powder 1 tsp
- Basil, optional to taste
Condiments & Oils
- Peanut butter 150g
- Almond butter 3.75 tbsp
- Miso paste 1.75 tbsp
- Soy sauce 1.75 tbsp
- Vegetable stock 2 cubes (makes 1L; 921ml required)
- Hummus 160g
- Curry paste 25g
- Teriyaki sauce 45g
Tins & Jars
- Mixed beans 350g
- Cannellini beans 170g
Extras
- Sesame seeds 2.75 tsp
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 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. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 76g 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 weight loss plan?
Plenty of weight loss 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 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 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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