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 Balanced Plate 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 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
1,807 kcal87g protein266g carbs46g fat50g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person78g protein · 297g carbs per person
Breakfast426 kcal · 11g protein · 72g carbs · 5 min
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 426 kcal, 11g protein, 72g carbs.
Recipe
Ingredients
- 1 banana
- 50g rolled oats
- 250ml oat milk
- 1 tsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put banana, rolled oats, oat milk and peanut butter in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Lunch336 kcal · 19g protein · 63g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 336 kcal, 19g protein, 63g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 200ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner810 kcal · 39g protein · 150g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 810 kcal, 39g protein, 150g carbs.
Recipe
Ingredients
- 125g red lentils
- ½ of a standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp ginger
- 2 tsp garam masala
- 80g 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.
Snack229 kcal · 9g protein · 12g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 229 kcal, 9g protein, 12g carbs.
Recipe
Ingredients
- 30g pumpkin seeds
- 15g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine pumpkin seeds and dark chocolate chips 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
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1801 kcal - 78g protein, 297g carbs, 33g fat, 53g fibre- Breakfast: Banana and Oat Smoothie (426 kcal, 11g protein, 72g carbs, 9g fat, 10g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (336 kcal, 19g protein, 63g carbs, 2g fat, 19g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (810 kcal, 39g protein, 150g carbs, 4g fat, 21g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (229 kcal, 9g protein, 12g carbs, 18g fat, 3g fibre per person)
Tuesday
1802 kcal - 107g protein, 280g carbs, 34g fat, 55g fibre- Breakfast: Banana and Oat Smoothie (440 kcal, 12g protein, 74g carbs, 10g fat, 10g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (388 kcal, 17g protein, 65g carbs, 10g fat, 12g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (685 kcal, 51g protein, 108g carbs, 8g fat, 28g fibre per person)
- Snack: Pea Protein Green Smoothie (289 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
Wednesday
1801 kcal - 88g protein, 268g carbs, 40g fat, 53g fibre- Breakfast: Banana and Oat Smoothie (412 kcal, 11g protein, 70g carbs, 9g fat, 10g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (373 kcal, 25g protein, 23g carbs, 20g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (830 kcal, 39g protein, 152g carbs, 6g fat, 35g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (186 kcal, 13g protein, 23g carbs, 5g fat, 1g fibre per person)
Thursday
1837 kcal - 94g protein, 236g carbs, 56g fat, 39g fibre- Breakfast: Banana and Oat Smoothie (401 kcal, 11g protein, 69g carbs, 9g fat, 10g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (575 kcal, 31g protein, 100g carbs, 3g fat, 18g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (567 kcal, 37g protein, 38g carbs, 29g fat, 7g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (294 kcal, 15g protein, 29g carbs, 15g fat, 4g fibre per person)
Friday
1800 kcal - 78g protein, 278g carbs, 43g fat, 55g fibre- Breakfast: Banana and Oat Smoothie (407 kcal, 11g protein, 70g carbs, 9g fat, 10g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (573 kcal, 23g protein, 65g carbs, 23g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (555 kcal, 29g protein, 109g carbs, 2g fat, 27g fibre per person)
- Snack: Roasted Spiced Chickpeas (265 kcal, 15g protein, 34g carbs, 9g fat, 10g fibre per person)
Saturday
1806 kcal - 91g protein, 240g carbs, 56g fat, 41g fibre- Breakfast: Kefir with Berries and Chia Seeds (238 kcal, 11g protein, 28g carbs, 9g fat, 8g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (654 kcal, 29g protein, 121g carbs, 9g fat, 20g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (745 kcal, 34g protein, 72g carbs, 35g fat, 11g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (169 kcal, 17g protein, 19g carbs, 3g fat, 2g fibre per person)
Sunday
1799 kcal - 71g protein, 261g carbs, 63g fat, 55g fibre- Breakfast: Kefir with Berries and Chia Seeds (239 kcal, 11g protein, 29g carbs, 9g fat, 8g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (717 kcal, 27g protein, 89g carbs, 30g fat, 16g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (621 kcal, 29g protein, 120g carbs, 9g fat, 26g fibre per person)
- Snack: Apple with Walnuts (222 kcal, 4g protein, 23g carbs, 15g fat, 5g fibre per person)
Weekly shopping list
Protein
- Red lentils 210g
- Quorn mince 210g
- Pea protein powder 30g
- Eggs 8
- Green lentils 190g
- Tinned chickpeas 625g
- Falafel 5
Carbs & Grains
- Rolled oats 240g
- Brown rice 310g
- Wholemeal 2 pittas
- Wholemeal 2 rolls
- Wholemeal pasta 190g
- Rice 3 cakes
Vegetables
- Tinned tomatoes 5 x 400g tins (1995g required)
- Onion 7
- Courgette 2
- Red pepper 3
- Spinach 230g
- Mixed leaves 160g
- Carrot 3
- Celery 2 stalks
- Cherry tomatoes 1 x 300g pack (213g required)
- Avocado 1
- Mushrooms 190g
- Sweet potato mash 230g
- Baby spinach 270g
- Tomato 1
- Cucumber 1 (21g required)
- Sweet potato 280g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1423ml required)
- Cottage cheese 95g
- Reduced-fat feta 55g
- Plain kefir 440ml
- Ricotta 110g
- Parmesan 16g
- Low-fat Greek yogurt 170g
Fruit
- Banana 6
- mixed berries 220g
- berries 65g
- Apple 1
Herbs & Spices
- Garlic 12 cloves
- Basil, optional to taste
- Ginger 1 tsp
- Garam masala 2 tsp
- Mixed herbs 2 tsp
- Chilli powder 1 tsp
- Cumin 2.5 tsp
- Smoked paprika 1 tsp
- Curry powder 2.25 tsp
- Paprika 1.25 tsp
Condiments & Oils
- Peanut butter 25g
- Vegetable stock 2 cubes (makes 1L; 816ml required)
- Hummus 130g
- Olive oil 2 tbsp
- Tahini dressing 18g
- Honey 1.25 tbsp
Tins & Jars
- Cannellini beans 200g
- Mixed beans 370g
Extras
- Pumpkin seeds 30g
- Dark chocolate chips 14g
- Reduced-fat cheddar 35g
- Oatcakes 4
- Chia seeds 35g
- Walnuts 22g
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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