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 Vegetarian Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 87g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — 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
1,799 kcal87g protein233g carbs61g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person87g protein · 198g carbs per person
Breakfast345 kcal · 26g protein · 42g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 345 kcal, 26g protein, 42g carbs.
Recipe
Ingredients
- 150g cottage cheese
- 2 slices of wholemeal bread
- 6 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch684 kcal · 26g protein · 86g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 684 kcal, 26g protein, 86g carbs.
Recipe
Ingredients
- 4 falafel, baked
- 1 wholemeal pitta
- 2 tbsp plus 2 tsp hummus
- 1 generous handful mixed leaves (about 40g)
- 1 tomato
- 4 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Warm the baked falafel through in a non-stick pan or oven until piping hot.
- Layer baked falafel, hummus, mixed leaves, tomato and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner667 kcal · 31g protein · 65g carbs · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 667 kcal, 31g protein, 65g carbs.
Recipe
Ingredients
- 100g ricotta
- 90g wholemeal pasta (dry weight)
- 5 generous handfuls baby spinach (about 150g)
- 2 garlic cloves
- 15g parmesan
- 1 tbsp olive oil
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare ricotta, baby spinach, garlic, parmesan and olive oil and warm everything gently in a pan.
- Fold the cooked pasta through the pan, stir in parmesan and olive oil, and heat through before serving.
Snack103 kcal · 4g protein · 5g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 103 kcal, 4g protein, 5g carbs.
Recipe
Ingredients
- 1 tbsp almond butter
- 4 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.
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Protein
Carbs & Grains
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Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
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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.
- Best for broad choice, easy vegetarian swaps, high-protein dairy, ready-to-eat helpers and Clubcard-style shops.
- 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 Vegetarian 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 - 87g protein, 198g carbs, 76g fat, 33g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (345 kcal, 26g protein, 42g carbs, 8g fat, 6g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (684 kcal, 26g protein, 86g carbs, 28g fat, 15g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (667 kcal, 31g protein, 65g carbs, 31g fat, 10g fibre per person)
- Snack: Almond Butter with Celery Sticks (103 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
Tuesday
1801 kcal - 88g protein, 265g carbs, 45g fat, 41g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (311 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (626 kcal, 24g protein, 81g carbs, 25g fat, 14g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (767 kcal, 37g protein, 142g carbs, 4g fat, 20g fibre per person)
- Snack: Almond Butter with Celery Sticks (97 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
Wednesday
1799 kcal - 81g protein, 267g carbs, 49g fat, 33g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (310 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (626 kcal, 24g protein, 81g carbs, 25g fat, 14g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (612 kcal, 27g protein, 105g carbs, 8g fat, 10g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (251 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
Thursday
1797 kcal - 85g protein, 213g carbs, 71g fat, 32g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (267 kcal, 20g protein, 32g carbs, 7g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (516 kcal, 19g protein, 65g carbs, 21g fat, 12g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (808 kcal, 41g protein, 82g carbs, 36g fat, 12g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (206 kcal, 5g protein, 34g carbs, 7g fat, 3g fibre per person)
Friday
1799 kcal - 81g protein, 232g carbs, 65g fat, 42g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (268 kcal, 21g protein, 32g carbs, 7g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (544 kcal, 20g protein, 67g carbs, 23g fat, 12g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (901 kcal, 37g protein, 129g carbs, 28g fat, 23g fibre per person)
- Snack: Almond Butter with Celery Sticks (86 kcal, 3g protein, 4g carbs, 7g fat, 2g fibre per person)
Saturday
1791 kcal - 101g protein, 177g carbs, 78g fat, 33g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (343 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (715 kcal, 27g protein, 89g carbs, 30g fat, 16g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (620 kcal, 41g protein, 40g carbs, 32g fat, 8g fibre per person)
- Snack: Almond Butter with Celery Sticks (113 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Sunday
1808 kcal - 88g protein, 281g carbs, 42g fat, 53g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (310 kcal, 26g protein, 39g carbs, 5g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (656 kcal, 25g protein, 84g carbs, 27g fat, 15g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (578 kcal, 30g protein, 113g carbs, 2g fat, 28g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (264 kcal, 7g protein, 45g carbs, 8g fat, 5g fibre per person)
Weekly shopping list
Protein
- Falafel 26
- Red lentils 110g
- Firm tofu 160g
- Tinned chickpeas 400g
- Eggs 3
- Green lentils 190g
Carbs & Grains
- Wholemeal bread 9 slices
- Wholemeal 7 pittas
- Wholemeal 1 roll
- Wholemeal pasta 90g
- Brown rice 290g
- Rice 6 cakes
- Low-sugar granola 80g
Vegetables
- Cherry tomatoes 2 x 300g packs (587g required)
- Mixed leaves 260g
- Tomato 7
- Cucumber 1 (126g required)
- Baby spinach 270g
- Celery 15 sticks
- Tinned tomatoes 1 x 400g tin (339g required)
- Onion 4
- Mushrooms 370g
- peas 90g
- mixed veg 160g
- Spinach 65g
- Carrot 2
- Sweet potato mash 240g
Dairy & Eggs
- Cottage cheese 675g
- Ricotta 100g
- Parmesan 35g
- Tinned coconut milk light 1 x 400ml tin (314ml required)
- Skyr 400g
- Reduced-fat feta 65g
Fruit
- Banana 3
- berries 160g
Herbs & Spices
- Black pepper, optional to taste x5
- Garlic 7 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Mixed herbs 1.25 tsp
Condiments & Oils
- Hummus 260g
- Olive oil 1.5 tbsp
- Almond butter 3.75 tbsp
- Vegetable stock 2 cubes (makes 1L; 727ml required)
- Peanut butter 45g
- Curry paste 50g
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)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 87g 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.
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