Tesco Vegan High-Fibre Weekly Weight Loss Plan — 1,800 kcal

Free printable vegan UK weight loss meal plan for Tesco: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietVegan

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
Not right for you? Take the quiz →

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 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 calories, protein totals and the weekly shopping list.

Supermarket: TescoCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegan

7-day meal plan

Monday

1800 kcal - 70g protein
  • Breakfast: Oat Porridge with Berries (409 kcal, 14g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (460 kcal, 20g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (574 kcal, 26g protein)
  • Snack: Mixed Nuts and Dried Fruit (357 kcal, 10g protein)

Tuesday

1800 kcal - 84g protein
  • Breakfast: Oat Porridge with Berries (433 kcal, 15g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (555 kcal, 32g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (595 kcal, 30g protein)
  • Snack: Almond Butter with Celery Sticks (217 kcal, 7g protein)

Wednesday

1800 kcal - 95g protein
  • Breakfast: Oat Porridge with Berries (406 kcal, 14g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (570 kcal, 23g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (558 kcal, 28g protein)
  • Snack: Pea Protein Green Smoothie (266 kcal, 30g protein)

Thursday

1800 kcal - 78g protein
  • Breakfast: Oat Porridge with Berries (395 kcal, 14g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (493 kcal, 22g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (567 kcal, 32g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (345 kcal, 10g protein)

Friday

1800 kcal - 78g protein
  • Breakfast: Oat Porridge with Berries (420 kcal, 14g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (526 kcal, 32g protein)
  • Dinner: Chickpea and Sweet Potato Stew (552 kcal, 21g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (302 kcal, 11g protein)

Saturday

1800 kcal - 79g protein
  • Breakfast: Peanut Butter Overnight Oats (493 kcal, 21g protein)
  • Lunch: Baked Falafel and Salad Pitta (516 kcal, 18g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (527 kcal, 32g protein)
  • Snack: Almonds and Dried Cranberries (264 kcal, 8g protein)

Sunday

1800 kcal - 71g protein
  • Breakfast: Peanut Butter Overnight Oats (530 kcal, 22g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (505 kcal, 22g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (469 kcal, 17g protein)
  • Snack: Oat Biscuits with Peanut Butter (296 kcal, 10g protein)

Weekly shopping list

Protein

  • Green lentils 130g
  • Red lentils 155g
  • Firm tofu 245g
  • Green lentils tinned 270g
  • Tinned chickpeas 250g
  • Green lentils 125g dry

Carbs & Grains

  • Rolled oats 100g
  • Brown rice 100g dry
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Rice cakes 2
  • Wholemeal pitta 1
  • Oat biscuits 5

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Tinned tomatoes 260g
  • Broccoli 135g
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 340g
  • Celery sticks 5
  • Baby spinach 125g
  • Pea protein powder 40g
  • Spinach 40g
  • Celery 2 stalks
  • Spring onion 2
  • Sweet potato 330g
  • Tomato 1
  • Cucumber 5 slices

Dairy & Eggs

  • Oat milk 380ml
  • Almond butter 1.25 tbsp
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 230ml
  • Butternut squash 490g

Extras & Condiments

  • Frozen mixed berries 100g
  • Vegetable stock 650ml
  • Cumin 1.25 tsp
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Mixed nuts 40g
  • Raisins 25g
  • Soy sauce 2.75 tbsp
  • Curry powder 2.5 tsp
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Banana 3/4
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Banana 1
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Paprika 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Chia seeds 1.25 tsp
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Mixed frozen veg 230g
  • Curry paste 35g
  • Almonds 30g
  • Dried cranberries 25g

Your 7-Day Meal Plan

Monday

1800 kcal70g protein
Breakfast409 kcal · 14g protein · 7 min

Oat Porridge with Berries

Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 409 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 100g, Oat milk 380ml, Frozen mixed berries 100g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch460 kcal · 20g protein · 15 min

Lentil and Roasted Vegetable Soup

Made with green lentils, courgette, red pepper. Ready in 15 min — 460 kcal, 20g protein.

Recipe
  1. Prep the listed ingredients: Green lentils 130g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 650ml, Cumin 1.25 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner574 kcal · 26g protein · 25 min

Red Lentil Dahl with Brown Rice

Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 574 kcal, 26g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Red lentils 155g, Tinned tomatoes 260g, Onion 1, Garlic 4 cloves, Ginger 1.25 tsp, Garam masala 2.5 tsp, Brown rice 100g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack357 kcal · 10g protein · 1 min

Mixed Nuts and Dried Fruit

Made with mixed nuts, raisins. Ready in 1 min — 357 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Mixed nuts 40g, Raisins 25g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Tesco.

Protein

  • Green lentils 130g
  • Red lentils 155g
  • Firm tofu 245g
  • Green lentils tinned 270g
  • Tinned chickpeas 250g
  • Green lentils 125g dry

Carbs & Grains

  • Rolled oats 100g
  • Brown rice 100g dry
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Rice cakes 2
  • Wholemeal pitta 1
  • Oat biscuits 5

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Tinned tomatoes 260g
  • Broccoli 135g
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 340g
  • Celery sticks 5
  • Baby spinach 125g
  • Pea protein powder 40g
  • Spinach 40g
  • Celery 2 stalks
  • Spring onion 2
  • Sweet potato 330g
  • Tomato 1
  • Cucumber 5 slices

Dairy & Eggs

  • Oat milk 380ml
  • Almond butter 1.25 tbsp
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 230ml
  • Butternut squash 490g

Extras & Condiments

  • Frozen mixed berries 100g
  • Vegetable stock 650ml
  • Cumin 1.25 tsp
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Mixed nuts 40g
  • Raisins 25g
  • Soy sauce 2.75 tbsp
  • Curry powder 2.5 tsp
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Banana 3/4
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Banana 1
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Paprika 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Chia seeds 1.25 tsp
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Mixed frozen veg 230g
  • Curry paste 35g
  • Almonds 30g
  • Dried cranberries 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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 vegan eaters?

Yes. Every meal in this plan is vegan, using ingredients readily available from Tesco.

Related Meal Plans

Aldi Weight Loss Meal Plan — 1,500 kcalAldi Weight Loss Meal Plan — 1,800 kcalTesco Weight Loss Meal Plan — 1,500 kcalTesco Batch Cook Weight Loss Plan — 1,500 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.