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 Meal Prep Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 104g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal104g protein268g carbs35g fat43g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person119g protein · 252g carbs per person
Breakfast395 kcal · 16g protein · 68g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 395 kcal, 16g protein, 68g carbs.
Recipe
Ingredients
- 60g rolled oats
- 125ml semi-skimmed milk
- 1 apple, grated
- 70g low-fat natural yogurt
- ½ tsp cinnamon
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, semi-skimmed milk and low-fat natural yogurt together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add grated apple and cinnamon. Loosen with a splash of semi-skimmed milk if needed.
Lunch485 kcal · 30g protein · 81g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 485 kcal, 30g protein, 81g carbs.
Recipe
Ingredients
- 90g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 450ml vegetable stock
- 1 tsp cumin
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, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner689 kcal · 42g protein · 88g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 689 kcal, 42g protein, 88g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack231 kcal · 31g protein · 15g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 231 kcal, 31g protein, 15g carbs.
Recipe
Ingredients
- 30g whey protein powder
- 275ml semi-skimmed milk
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put whey protein powder in a bowl or lidded container, adding semi-skimmed milk just before eating.
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 38 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 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 13 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Bircher Muesli with Grated Apple and Cinnamon for quick breakfasts.
- Cook and portion five lunches of Lentil and Roasted Vegetable Soup.
- Batch cook Teriyaki Tofu with Brown Rice and Broccoli and Chickpea and Spinach Coconut Curry as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Chocolate Protein Shake.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Tesco Vegetarian Meal Prep 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
1800 kcal - 119g protein, 252g carbs, 36g fat, 37g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (395 kcal, 16g protein, 68g carbs, 7g fat, 10g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (485 kcal, 30g protein, 81g carbs, 3g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (689 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Chocolate Protein Shake (231 kcal, 31g protein, 15g carbs, 6g fat, 1g fibre per person)
Tuesday
1800 kcal - 101g protein, 261g carbs, 42g fat, 44g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (325 kcal, 14g protein, 55g carbs, 6g fat, 8g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (397 kcal, 25g protein, 66g carbs, 3g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (882 kcal, 36g protein, 127g carbs, 28g fat, 22g fibre per person)
- Snack: Chocolate Protein Shake (196 kcal, 26g protein, 13g carbs, 5g fat, 0g fibre per person)
Wednesday
1800 kcal - 119g protein, 252g carbs, 36g fat, 37g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (395 kcal, 16g protein, 68g carbs, 7g fat, 10g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (485 kcal, 30g protein, 81g carbs, 3g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (689 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Chocolate Protein Shake (231 kcal, 31g protein, 15g carbs, 6g fat, 1g fibre per person)
Thursday
1800 kcal - 101g protein, 261g carbs, 42g fat, 44g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (325 kcal, 14g protein, 55g carbs, 6g fat, 8g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (397 kcal, 25g protein, 66g carbs, 3g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (882 kcal, 36g protein, 127g carbs, 28g fat, 22g fibre per person)
- Snack: Chocolate Protein Shake (196 kcal, 26g protein, 13g carbs, 5g fat, 0g fibre per person)
Friday
1800 kcal - 119g protein, 252g carbs, 36g fat, 37g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (395 kcal, 16g protein, 68g carbs, 7g fat, 10g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (485 kcal, 30g protein, 81g carbs, 3g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (689 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Chocolate Protein Shake (231 kcal, 31g protein, 15g carbs, 6g fat, 1g fibre per person)
Saturday
1801 kcal - 82g protein, 306g carbs, 26g fat, 51g fibre- Breakfast: Overnight Oats with Banana (422 kcal, 16g protein, 73g carbs, 7g fat, 9g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (504 kcal, 22g protein, 93g carbs, 7g fat, 15g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (631 kcal, 31g protein, 109g carbs, 3g fat, 18g fibre per person)
- Snack: Roasted Spiced Chickpeas (244 kcal, 13g protein, 31g carbs, 9g fat, 9g fibre per person)
Sunday
1800 kcal - 89g protein, 292g carbs, 28g fat, 53g fibre- Breakfast: Overnight Oats with Banana (405 kcal, 15g protein, 70g carbs, 7g fat, 9g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (477 kcal, 21g protein, 88g carbs, 6g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (697 kcal, 33g protein, 127g carbs, 5g fat, 29g fibre per person)
- Snack: Light Mozzarella and Tomato (221 kcal, 20g protein, 7g carbs, 10g fat, 1g fibre per person)
Weekly shopping list
Protein
- Green lentils 430g
- Firm tofu 550g
- Whey protein powder 130g
- Tinned chickpeas 1.15kg
- Red lentils 85g
- Beef tomato 1
Carbs & Grains
- Rolled oats 390g
- Brown rice 575g
- Wholemeal 1 roll
Vegetables
- Courgette 5
- Red pepper 6
- Onion 8
- Broccoli 550g
- Spring onion 6
- Baby spinach 400g
- Tinned tomatoes 3 x 400g tins (943g required)
- Butternut squash 340g
Dairy & Eggs
- Semi-skimmed milk 3 x 1L cartons (2246ml required)
- Low-fat natural yogurt 350g
- Coconut milk light 1 x 400ml tin (308ml required)
- Light mozzarella 80g
Fruit
- Apple 5
- Banana 2
Herbs & Spices
- Cinnamon 2.25 tsp
- Cumin 2 tbsp
- Curry powder 1.25 tbsp
- Garlic 2 cloves
- Smoked paprika 1 tsp
- Chilli powder 1 tsp
- Basil, optional to taste
Condiments & Oils
- Vegetable stock 6 cubes (makes 3L; 2715ml required)
- Teriyaki sauce 110g
- Curry paste 50g
- Honey 1.75 tsp
- Olive oil 1 tsp
Tins & Jars
- Mixed beans 320g
Extras
- Sesame seeds 2.75 tsp
- Balsamic glaze 1 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)
- 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
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low 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
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 104g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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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