meal plan
1,500 calorie vegetarian meal plan for Tesco
A week of meals at 1,500 kcal a day, planned to keep the cost low, and the Tesco shopping list for it. Susten's planner made the week on 26 October 2026. The items to buy come to £45.87 at Tesco's prices, and the food the meals use costs £3.77 a day.
- 7 days, 26 meals, 10 recipes
- 1,489 to 1,543 kcal a day
- £45.87 to buy at Tesco
The week
Breakfast, lunch and dinner every day, with snacks where the calories call for them. Some meals are leftovers from the night before, so the week cooks 10 recipes for 26 meals. Each meal links to its recipe, with the calories, macros and cost of one portion.
The week
Targets: 1,500 kcal and 75 g protein a day
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Breakfast | |||||||
| Lunch | |||||||
| Dinner | |||||||
| Snack | |||||||
| kcal | 1,543 | 1,489 | 1,494 | 1,501 | 1,508 | 1,508 | 1,505 |
| g protein | 75 | 74 | 75 | 75 | 77 | 72 | 76 |
Dinner · Day 1 · Make 2 portions
Coconut & Chickpea Curry, the recipe, opens in a new tab
491 kcal · 14 g protein
How each day adds up
Every day lands between 1,489 and 1,543 kcal, within 10% of the 1,500 kcal target. Protein runs from 72 to 77 g a day.
| Day | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Day 1 | 1,543 kcal | 75 g | 167 g | 59 g |
| Day 2 | 1,489 kcal | 74 g | 152 g | 56 g |
| Day 3 | 1,494 kcal | 75 g | 160 g | 50 g |
| Day 4 | 1,501 kcal | 75 g | 153 g | 60 g |
| Day 5 | 1,508 kcal | 77 g | 153 g | 57 g |
| Day 6 | 1,508 kcal | 72 g | 170 g | 56 g |
| Day 7 | 1,505 kcal | 76 g | 161 g | 57 g |
| Average | 1,507 kcal | 75 g | 159 g | 56 g |
| Target | 1,500 kcal | 75 g | 169 g | 58 g |
The Tesco list, and the same week at Sainsbury's
Susten adds up each ingredient across the week, rounds up to whole packs and matches each one to a Tesco product. The list has 58 products. The items to buy come to £45.87 at Tesco's prices listed between 14 and 26 October 2026. The same meals at Sainsbury's come to £59.69, £13.82 more. The food the meals use comes to £26.40, or £3.77 a day. The rest of each pack stays in your cupboard and fridge for next week.
To buy · 38£45.87
With Clubcard prices£44.82
Oranges, Lemons & Citrus Fruit
- 1×Tesco Limes Each on Tesco, opens in a new tab · 1pcs£0.23
Lettuce & Salad bags
Celery
- 1×Tesco Celery on Tesco, opens in a new tab · 1 head£0.74
Tomatoes
Fresh Chillies, Herbs, Garlic & Ginger
Houmous & Dips
Cucumber
- 1×Tesco Whole Cucumber Each on Tesco, opens in a new tab · 1pcs£0.99
Mushrooms
Onions & Leeks
- 1×Tesco Brown Onions 3 Pack on Tesco, opens in a new tab · 3pcs£1.00
- 1×Tesco Red Onions Loose on Tesco, opens in a new tab · 1pcs£0.20
Courgettes, Aubergines & Squash
- 1×Tesco Butternut Squash Each on Tesco, opens in a new tab · 1pcs£1.50
Carrots & Root Vegetables
- 1×Tesco Carrots Loose on Tesco, opens in a new tab · 1pcs£0.11
Broccoli & Cauliflower
- 1×Tesco Cauliflower Each on Tesco, opens in a new tab · 1pcs£1.18
Potatoes & Sweet Potatoes
Grated & Sliced Cheese
Soft & Spreadable Cheese
Eggs
- 1×Big & Fresh Barn Eggs Large 10 Pack on Tesco, opens in a new tab · 10pcs£2.50/ea with Clubcard until 18 Nov£2.80
High Protein Yogurts & Skyr Yogurts
Milk, Butter & Eggs
Fresh Vegetables & Fresh Flowers
Fresh Salad, Coleslaw & Sandwich Fillers
- 1×Tesco Little Gem Lettuce Twin Pack on Tesco, opens in a new tab · 2 heads£0.77
Pitta Bread & Thins
Wholemeal & Wholegrain
Wraps
Middle Eastern
Curry Pastes
- 1×Patak's Indian Tikka Masala Curry Paste Pots 2 x 70g on Tesco, opens in a new tab · 140g£1.50/ea with Clubcard until 27 Oct£1.95
Tomatoes, Passata & Puree
Pulses, Lentils & Beans
South Asian
- 1×East End Brown Lentils 500G on Tesco, opens in a new tab£1.20/ea with Clubcard until 11 Nov£1.50
- 1×Pride Lemon Juice 250Ml on Tesco, opens in a new tab£0.80
Might already have · 20Show£34.19
Oils & Cooking Fats
Stock Cubes & Pots
Salt & Pepper
Seasoning, Herbs & Spices
- 1×Tesco Bay Leaves 3G on Tesco, opens in a new tab£1.00
- 1×Tesco Garam Masala Spice Blend 38G on Tesco, opens in a new tab£1.00
- 1×Tesco Garlic Granules 56G on Tesco, opens in a new tab£1.00
- 1×Tesco Ground AllSpice 33G on Tesco, opens in a new tab£1.00
- 1×Tesco Ground Cayenne Pepper 48G on Tesco, opens in a new tab£1.00
- 1×Tesco Ground Coriander 36G on Tesco, opens in a new tab£1.00
- 1×Tesco Ground Cumin 43G on Tesco, opens in a new tab£1.00
- 1×Tesco Ground Ginger 38G on Tesco, opens in a new tab£1.00
- 1×Tesco Ground Turmeric 45G on Tesco, opens in a new tab£1.00
- 1×Tesco Medium Curry Powder 80G on Tesco, opens in a new tab£1.25
- 1×Tesco Whole Cumin Seeds 37G on Tesco, opens in a new tab£1.00
Rice
- 1×Tesco Basmati Rice 1Kg on Tesco, opens in a new tab · 1000g£1.79
Pasta & Spaghetti
Peanut & Nut Butter
Mayonnaise
Every item, cupboard included£80.06
Clubcard prices take £1.05 off this shop.
To buy · 41£59.69
With Nectar prices£58.34
Celery
- 1×Sainsbury's Celery on Sainsbury's, opens in a new tab · 1pcs£0.74
Lettuce
Cucumber
Salad bags
Potatoes and sweet potatoes
Exotic vegetables
Root Vegetables
Onions
Tomatoes
Broccoli and Cauliflower
Spreadable butter
Soft & cottage cheese
- 1×Graham's the Family Dairy Cottage Cheese Natural 300g on Sainsbury's, opens in a new tab£1.40/ea with Nectar until 27 Oct£1.65
Continental cheese
Houmous and dips
Eggs
Single pots & corner yogurt
Wholemeal and brown bread
Pitta bread
Tinned tomatoes
- 2×Napolina Chopped Tomatoes 400g on Sainsbury's, opens in a new tab£0.75/ea with Nectar until 3 Nov£2.10
- 1×Sainsbury's Passata 500g on Sainsbury's, opens in a new tab£0.60
Pulses and beans
Speciality ingredients
Traditional sauces
Asian
- 1×KTC Coconut Oil 500ml on Sainsbury's, opens in a new tab£3.00/ea with Nectar until 8 Nov£3.50
- 1×Patak's Indian 2 x 70g Tikka Masala Curry Paste Pots on Sainsbury's, opens in a new tab · 140g£1.95
- 1×Pride Lemon Juice 250ml on Sainsbury's, opens in a new tab£0.80
Eastern European
Vegan food
Uncategorised
Might already have · 17Show£23.35
Chilli and curry powder
- 1×Rajah 85g Garam Masala Spice Blend on Sainsbury's, opens in a new tab£1.00/ea with Nectar until 8 Nov£1.10
- 1×Stamford Street Co. Medium Curry Powder 55g on Sainsbury's, opens in a new tab£0.54
Stocks
Olive oil
- 1×Sainsbury's Olive Oil 1L on Sainsbury's, opens in a new tab · 1000ml£7.25
Spices
- 1×Sainsbury's Cayenne Pepper 42g on Sainsbury's, opens in a new tab£1.15
- 1×Sainsbury's Cumin Seed 38g on Sainsbury's, opens in a new tab£1.15
- 1×Sainsbury's Ground Allspice 40g on Sainsbury's, opens in a new tab£1.15
- 1×Sainsbury's Ground Coriander 36g on Sainsbury's, opens in a new tab£1.15
- 1×Sainsbury's Ground Cumin 43g on Sainsbury's, opens in a new tab£1.15
- 1×Sainsbury's Ground Ginger 38g on Sainsbury's, opens in a new tab£1.15
- 1×Sainsbury's Turmeric 48g on Sainsbury's, opens in a new tab£1.15
Linguine and tagliatelle
Salad cream and mayonnaise
Every item, cupboard included£83.04
Nectar prices take £1.35 off this shop.
How we set Susten up
- Targets: 1,500 kcal a day. Vegetarian: no meat or fish. Calories split 20% protein, 45% carbs and 35% fat.
- How you like to cook: most nights, with leftovers.
- Budget: Keep it low. Susten then leaves out recipes that cost over £3 for a Medium portion, picks cheaper recipes and Tesco's value products where it can, and plans around the fresh food each pack leaves over.
- How long: “Don't mind”, and the usual kitchen: oven, hob, microwave and kettle.
- Shop: Tesco. Susten planned the week from recipes Tesco supplies every ingredient for.
Your week would differ. Susten plans to your own calories, protein, diet, allergies and the time you have. Work out your numbers with the macro calculator.
More meal plans
A 1,500 calorie vegetarian meal plan planned at Sainsbury's has its own week. Every Tesco meal plan sits on one page, with the cheapest high-protein meals at Tesco.
Questions about this Tesco meal plan
A good week starts with one decision, not seven.
Answer a few questions. Susten plans your first week.
- No card needed
- Free while we build it