Tesco Vegetarian Work Lunch 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 difficultyLow (10–20 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietVegetarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 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 Work Lunch 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 - 97g protein
  • Breakfast: Baked Beans on Wholemeal Toast (489 kcal, 22g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (558 kcal, 25g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (544 kcal, 33g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (209 kcal, 17g protein)

Tuesday

1800 kcal - 93g protein
  • Breakfast: Baked Beans on Wholemeal Toast (415 kcal, 19g protein)
  • Lunch: Green Lentil and Halloumi Bowl (580 kcal, 36g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (521 kcal, 26g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (284 kcal, 12g protein)

Wednesday

1800 kcal - 79g protein
  • Breakfast: Baked Beans on Wholemeal Toast (453 kcal, 21g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (505 kcal, 26g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (609 kcal, 23g protein)
  • Snack: Carrot Sticks with Hummus (233 kcal, 9g protein)

Thursday

1800 kcal - 81g protein
  • Breakfast: Baked Beans on Wholemeal Toast (414 kcal, 19g protein)
  • Lunch: Baked Falafel and Salad Pitta (533 kcal, 19g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (616 kcal, 31g protein)
  • Snack: Roasted Spiced Chickpeas (237 kcal, 12g protein)

Friday

1800 kcal - 103g protein
  • Breakfast: Baked Beans on Wholemeal Toast (474 kcal, 22g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (487 kcal, 32g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (595 kcal, 30g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (244 kcal, 19g protein)

Saturday

1800 kcal - 81g protein
  • Breakfast: Kefir with Berries and Chia Seeds (313 kcal, 13g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (562 kcal, 23g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (575 kcal, 35g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (350 kcal, 10g protein)

Sunday

1800 kcal - 127g protein
  • Breakfast: Kefir with Berries and Chia Seeds (346 kcal, 14g protein)
  • Lunch: Edamame and Soba Noodle Salad (582 kcal, 30g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (581 kcal, 50g protein)
  • Snack: Pea Protein Green Smoothie (291 kcal, 33g protein)

Weekly shopping list

Protein

  • Red lentils 140g
  • Eggs 3
  • Green lentils 120g cooked
  • Green lentils tinned 235g
  • Eggs 2 hard-boiled
  • Tinned chickpeas 235g
  • Firm tofu 250g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • Rolled oats 60g
  • Brown rice 130g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 105g dry
  • Rice cakes 3
  • Soba noodles 110g dry

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Frozen edamame beans 210g
  • Cucumber 70g
  • Mushrooms 235g
  • Sweet potato mash 300g
  • Frozen peas 130g
  • Tomato 1
  • Baby spinach 180g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Tinned tomatoes 550g
  • Edamame beans 140g
  • Cucumber 3/4
  • Spinach 85g
  • Cherry tomatoes 11
  • Pea protein powder 40g

Dairy & Eggs

  • Halloumi 95g
  • Peanut butter 35g
  • Ricotta 120g
  • Low-fat Greek yogurt 205g
  • Tinned coconut milk light 250ml
  • Oat milk 350ml

Extras & Condiments

  • Reduced-sugar baked beans 280g
  • Vegetable stock 700ml
  • Sea salt pinch
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Garlic 3 cloves
  • Hummus 80g
  • Falafel 5 baked
  • Mixed leaves 45g
  • Olive oil 1.25 tbsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Mixed beans tinned 550g
  • Chilli powder 1.25 tsp
  • Frozen berries 80g
  • Plain kefir 250ml
  • Frozen mixed berries 125g
  • Curry powder 2.5 tsp
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Banana 1
  • Soy sauce 1.5 tbsp
  • Sesame oil 1.5 tsp
  • Ginger 1.5 tsp
  • Reduced-fat feta 85g
  • Mixed herbs 1.5 tsp
  • Banana 3/4

Your 7-Day Meal Plan

Monday

1800 kcal97g protein
Breakfast489 kcal · 22g protein · 5 min

Baked Beans on Wholemeal Toast

Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 489 kcal, 22g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Reduced-sugar baked beans 280g, Wholemeal bread 3 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch558 kcal · 25g protein · 15 min

Red Lentil and Vegetable Soup with Wholemeal Roll

Made with red lentils, carrot, onion. Ready in 15 min — 558 kcal, 25g protein.

Recipe
  1. Prep the listed ingredients: Red lentils 140g, Carrot 1, Onion 1, Celery 3 stalks, Wholemeal roll 1, Vegetable stock 700ml.
  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.
Dinner544 kcal · 33g protein · 10 min

Poached Eggs and Baked Beans on Wholemeal Toast

Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 544 kcal, 33g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Reduced-sugar baked beans 280g, Wholemeal bread 3 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Snack209 kcal · 17g protein · 5 min

Frozen Edamame Beans with Sea Salt

Made with frozen edamame beans, sea salt pinch. Ready in 5 min — 209 kcal, 17g protein.

Recipe
  1. Lay out the ingredients: Frozen edamame beans 210g, Sea salt pinch.
  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

  • Red lentils 140g
  • Eggs 3
  • Green lentils 120g cooked
  • Green lentils tinned 235g
  • Eggs 2 hard-boiled
  • Tinned chickpeas 235g
  • Firm tofu 250g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • Rolled oats 60g
  • Brown rice 130g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 105g dry
  • Rice cakes 3
  • Soba noodles 110g dry

Vegetables

  • Carrot 1
  • Onion 1
  • Celery 3 stalks
  • Frozen edamame beans 210g
  • Cucumber 70g
  • Mushrooms 235g
  • Sweet potato mash 300g
  • Frozen peas 130g
  • Tomato 1
  • Baby spinach 180g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Tinned tomatoes 550g
  • Edamame beans 140g
  • Cucumber 3/4
  • Spinach 85g
  • Cherry tomatoes 11
  • Pea protein powder 40g

Dairy & Eggs

  • Halloumi 95g
  • Peanut butter 35g
  • Ricotta 120g
  • Low-fat Greek yogurt 205g
  • Tinned coconut milk light 250ml
  • Oat milk 350ml

Extras & Condiments

  • Reduced-sugar baked beans 280g
  • Vegetable stock 700ml
  • Sea salt pinch
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Garlic 3 cloves
  • Hummus 80g
  • Falafel 5 baked
  • Mixed leaves 45g
  • Olive oil 1.25 tbsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Mixed beans tinned 550g
  • Chilli powder 1.25 tsp
  • Frozen berries 80g
  • Plain kefir 250ml
  • Frozen mixed berries 125g
  • Curry powder 2.5 tsp
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Banana 1
  • Soy sauce 1.5 tbsp
  • Sesame oil 1.5 tsp
  • Ginger 1.5 tsp
  • Reduced-fat feta 85g
  • Mixed herbs 1.5 tsp
  • Banana 3/4

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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