Tesco Vegetarian Balanced Plate Weekly Weight Loss Plan — 1,800 kcal

Free printable vegetarian 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
DietVegetarian

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
DietVegetarian
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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 Balanced Plate 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: Vegetarian

7-day meal plan

Monday

1800 kcal - 93g protein
  • Breakfast: Banana and Peanut Butter Porridge (540 kcal, 19g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (516 kcal, 29g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (528 kcal, 26g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (216 kcal, 19g protein)

Tuesday

1800 kcal - 81g protein
  • Breakfast: Banana and Peanut Butter Porridge (583 kcal, 21g protein)
  • Lunch: Cannellini Bean and Tomato Soup (414 kcal, 21g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (609 kcal, 23g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (194 kcal, 16g protein)

Wednesday

1800 kcal - 85g protein
  • Breakfast: Banana and Peanut Butter Porridge (500 kcal, 18g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (455 kcal, 27g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (578 kcal, 29g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (267 kcal, 11g protein)

Thursday

1800 kcal - 91g protein
  • Breakfast: Banana and Peanut Butter Porridge (559 kcal, 20g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (472 kcal, 35g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (546 kcal, 27g protein)
  • Snack: Carrot Sticks with Hummus (223 kcal, 9g protein)

Friday

1800 kcal - 82g protein
  • Breakfast: Banana and Peanut Butter Porridge (544 kcal, 19g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (459 kcal, 17g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (556 kcal, 34g protein)
  • Snack: Roasted Spiced Chickpeas (241 kcal, 12g protein)

Saturday

1800 kcal - 107g protein
  • Breakfast: Overnight Oats with Banana (467 kcal, 16g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (533 kcal, 24g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (560 kcal, 48g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (240 kcal, 19g protein)

Sunday

1800 kcal - 86g protein
  • Breakfast: Overnight Oats with Banana (394 kcal, 14g protein)
  • Lunch: Green Lentil and Halloumi Bowl (551 kcal, 34g protein)
  • Dinner: Tofu Pad Thai (540 kcal, 29g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (315 kcal, 9g protein)

Weekly shopping list

Protein

  • Eggs 2 soft-boiled
  • Green lentils tinned 240g
  • Firm tofu 200g
  • Tinned chickpeas 120g
  • Red lentils 135g
  • Eggs 4
  • Green lentils 115g cooked

Carbs & Grains

  • Rolled oats 110g
  • Brown rice 95g dry
  • Wholewheat noodles 90g dry
  • Wholemeal pasta 100g dry
  • Wholemeal pitta 1
  • Wholemeal roll 1
  • Rice noodles 90g dry
  • Rice cakes 2

Vegetables

  • Avocado half
  • Cherry tomatoes 7
  • Mushrooms 240g
  • Onion 1
  • Carrot 2
  • Sweet potato mash 300g
  • Tinned tomatoes 525g
  • Frozen peas 130g
  • Frozen edamame beans 195g
  • Broccoli 110g
  • Baby spinach 165g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Red pepper 1
  • Spinach 35g
  • Celery 3 stalks
  • Cucumber 70g
  • Spring onion 3
  • Peanuts 25g

Dairy & Eggs

  • Oat milk 360ml
  • Peanut butter 1.25 tbsp
  • Low-fat Greek yogurt 180g
  • Ricotta 110g
  • Cottage cheese 250g
  • Tinned coconut milk light 240ml
  • Semi-skimmed milk 270ml
  • Halloumi 90g

Extras & Condiments

  • Banana 1
  • Mixed leaves 70g
  • Tahini dressing 25g
  • Vegetable stock 240ml
  • Frozen mixed berries 95g
  • Cannellini beans tinned 260g
  • Garlic 4 cloves
  • Basil
  • Parmesan 25g
  • Sea salt pinch
  • Soy sauce 2.25 tbsp
  • Ginger 1 tsp
  • Olive oil 1 tbsp
  • Honey 1 tbsp
  • Chia seeds 1 tsp
  • Mixed herbs 1.25 tsp
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Hummus 75g
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Smoked paprika 1.25 tsp
  • Reduced-fat feta 80g
  • Frozen berries 80g
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice

Your 7-Day Meal Plan

Monday

1800 kcal93g protein
Breakfast540 kcal · 19g protein · 7 min

Banana and Peanut Butter Porridge

Made with rolled oats, oat milk, banana. Ready in 7 min — 540 kcal, 19g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 110g, Oat milk 360ml, Banana 1, Peanut butter 1.25 tbsp.
  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.
Lunch516 kcal · 29g protein · 15 min

Soft Boiled Egg Buddha Bowl with Avocado

Made with eggs, brown rice, avocado half. Ready in 15 min — 516 kcal, 29g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 2 soft-boiled, Brown rice 95g dry, Avocado half, Mixed leaves 70g, Cherry tomatoes 7, Tahini dressing 25g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner528 kcal · 26g protein · 40 min

Mushroom and Lentil Shepherd's Pie

Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 528 kcal, 26g protein.

Recipe
  1. Prepare the ingredients: Green lentils tinned 240g, Mushrooms 240g, Onion 1, Carrot 2, Sweet potato mash 300g, Vegetable stock 240ml.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack216 kcal · 19g protein · 2 min

Low-Fat Greek Yogurt with Berries

Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 216 kcal, 19g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 180g, Frozen mixed berries 95g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

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

Protein

  • Eggs 2 soft-boiled
  • Green lentils tinned 240g
  • Firm tofu 200g
  • Tinned chickpeas 120g
  • Red lentils 135g
  • Eggs 4
  • Green lentils 115g cooked

Carbs & Grains

  • Rolled oats 110g
  • Brown rice 95g dry
  • Wholewheat noodles 90g dry
  • Wholemeal pasta 100g dry
  • Wholemeal pitta 1
  • Wholemeal roll 1
  • Rice noodles 90g dry
  • Rice cakes 2

Vegetables

  • Avocado half
  • Cherry tomatoes 7
  • Mushrooms 240g
  • Onion 1
  • Carrot 2
  • Sweet potato mash 300g
  • Tinned tomatoes 525g
  • Frozen peas 130g
  • Frozen edamame beans 195g
  • Broccoli 110g
  • Baby spinach 165g
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Red pepper 1
  • Spinach 35g
  • Celery 3 stalks
  • Cucumber 70g
  • Spring onion 3
  • Peanuts 25g

Dairy & Eggs

  • Oat milk 360ml
  • Peanut butter 1.25 tbsp
  • Low-fat Greek yogurt 180g
  • Ricotta 110g
  • Cottage cheese 250g
  • Tinned coconut milk light 240ml
  • Semi-skimmed milk 270ml
  • Halloumi 90g

Extras & Condiments

  • Banana 1
  • Mixed leaves 70g
  • Tahini dressing 25g
  • Vegetable stock 240ml
  • Frozen mixed berries 95g
  • Cannellini beans tinned 260g
  • Garlic 4 cloves
  • Basil
  • Parmesan 25g
  • Sea salt pinch
  • Soy sauce 2.25 tbsp
  • Ginger 1 tsp
  • Olive oil 1 tbsp
  • Honey 1 tbsp
  • Chia seeds 1 tsp
  • Mixed herbs 1.25 tsp
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Hummus 75g
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Smoked paprika 1.25 tsp
  • Reduced-fat feta 80g
  • Frozen berries 80g
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice

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 vegetarian eaters?

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

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