How much does a 2,500 calorie vegan meal plan cost at Tesco?

This week's Tesco list comes to £59.67 for the items to buy, at Tesco's prices listed between 14 and 26 October 2026. It leaves out the cupboard items you might already have and delivery. Whole packs cost more than the week uses: the food in the meals comes to £41.77, or £5.97 a day.

Is this meal plan cheaper at Sainsbury's?

The same meals at Sainsbury's come to £80.11 for the items to buy, £20.44 more than at Tesco. Each shop's list picks its own products and pack sizes, so the totals differ.

How much protein is in this 2,500 calorie vegan meal plan?

The days run from 122 to 129 g of protein, 125 g on average. Each gram of protein has 4 kcal.

Is 2,500 calories a day right for me?

It depends on your body and how active you are. The NHS says an average man needs 2,500 kcal a day and an average woman needs 2,000 kcal. Susten's macro calculator works out your own number. If you have a medical condition, talk to your GP or a registered dietitian first.

Yes. Susten planned the week with the vegan diet set, so it picked only vegan recipes and snacks. Check each product's label if you avoid an ingredient for an allergy.

Can I change the meals?

In Susten, yes. Lock the meals you want to keep and rebuild the plan: Susten plans the rest of the week around them and writes the list again.

meal plan

2,500 calorie vegan meal plan for Tesco

A week of meals at 2,500 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 £59.67 at Tesco's prices, and the food the meals use costs £5.97 a day.

7 days, 35 meals, 10 recipes
2,436 to 2,644 kcal a day
£59.67 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 35 meals. Each meal links to its recipe, with the calories, macros and cost of one portion.

Susten planned this week on 26 October 2026 for one person. The numbers are for your portion of each meal.

How each day adds up

Every day lands between 2,436 and 2,644 kcal, within 10% of the 2,500 kcal target. Protein runs from 122 to 129 g a day.

Day	Calories	Protein	Carbs	Fat
Day 1	2,436 kcal	125 g	247 g	94 g
Day 2	2,570 kcal	126 g	271 g	95 g
Day 3	2,537 kcal	129 g	269 g	92 g
Day 4	2,550 kcal	126 g	275 g	97 g
Day 5	2,466 kcal	122 g	269 g	88 g
Day 6	2,644 kcal	126 g	301 g	96 g
Day 7	2,625 kcal	124 g	310 g	91 g
Average	2,547 kcal	125 g	277 g	93 g
Target	2,500 kcal	125 g	281 g	97 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 57 products. The items to buy come to £59.67 at Tesco's prices listed between 14 and 26 October 2026. The same meals at Sainsbury's come to £80.11, £20.44 more. The food the meals use comes to £41.77, or £5.97 a day. The rest of each pack stays in your cupboard and fridge for next week.

sustenYour Tesco list · 57 items

To buy · 36£59.67

With Clubcard prices£56.92

Oranges, Lemons & Citrus Fruit

1×Suntrail Farms Price Lemons Minimum 4 Pack on Tesco, opens in a new tab · 4pcs£0.89
1×Tesco Limes Each on Tesco, opens in a new tab · 1pcs£0.23

Tomatoes

1×Tesco Classic Round Tomatoes 6 Pack on Tesco, opens in a new tab · 6pcs£0.99

Fresh Chillies, Herbs, Garlic & Ginger

1×Tesco Fresh Cut Coriander 30G on Tesco, opens in a new tab£0.50
2×Tesco Fresh Cut Flat Leaf Parsley 30G on Tesco, opens in a new tab£1.00
1×Tesco Garlic 4 Pack on Tesco, opens in a new tab · 4 bulbs£0.87
1×Tesco Red Chillies 60G on Tesco, opens in a new tab£0.51
1×Tesco Root Ginger Loose on Tesco, opens in a new tab · 1 root£0.56

Peppers

1×Tesco Red Peppers Each on Tesco, opens in a new tab · 1pcs£0.70

Mushrooms

1×Tesco Baby Button Mushrooms 200G on Tesco, opens in a new tab£1.20

Spinach, Cabbages & Greens

1×Tesco Baby Spinach 250G on Tesco, opens in a new tab£1.30

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

Tofu & Tempeh

5×Cauldron Extra Firm Tofu Block 200g on Tesco, opens in a new tab£8.75
1×Cauldron Foods Tofu 396G on Tesco, opens in a new tab£1.95/ea with Clubcard until 28 Oct£2.90

Dairy Free Cheese Alternatives

1×Cathedral City Plant Based Mature Cheddar Cheese Flavour Vegan Grated 150g on Tesco, opens in a new tab£2.60

Dairy Free Drinks

3×The Grower's Harvest Soya Drink Unsweetened 1L on Tesco, opens in a new tab · 1000ml£2.37

High Protein Yogurts & Skyr Yogurts

2×Alpro 15g High Protein Red Berries Dairy Free Soya Yoghurt Alternative 200g on Tesco, opens in a new tab£3.20

Milk, Butter & Eggs

1×Lurpak Plant Based Alternative to Spreadable or Butter 400g on Tesco, opens in a new tab£2.75/ea with Clubcard until 28 Oct£4.25

Fresh Vegetables & Fresh Flowers

2×Tesco Large Baking Potatoes Loose on Tesco, opens in a new tab · 1pcs£0.54

Wholemeal & Wholegrain

1×H.W. Nevill's Medium Sliced Wholemeal Bread 800g on Tesco, opens in a new tab£0.55

Porridge & Rolled Oats

1×Grower's Harvest Porridge Oats 1Kg on Tesco, opens in a new tab · 1000g£0.85

Thai

2×Tesco Coconut Milk 400Ml on Tesco, opens in a new tab£1.50

Plain Nuts

1×Whitworths Walnuts 110g on Tesco, opens in a new tab£2.20

Tomatoes, Passata & Puree

Baked Beans

2×Stockwell & Co Baked Beans In Tomato Sauce 420G on Tesco, opens in a new tab£0.56

Pulses, Lentils & Beans

World Foods

3×Hapi Dry Roasted Edamame With Sea Salt Beans 100G on Tesco, opens in a new tab£4.95

Cooking Ingredients

1×Tesco Smoked Paprika 48G on Tesco, opens in a new tab£1.00

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 Lime Juice 250Ml on Tesco, opens in a new tab£1.00

Eastern European

1×Prymat Sweet Paprika 20G on Tesco, opens in a new tab£0.40

Plain Nuts & Seeds

1×Tesco Cashews 300G on Tesco, opens in a new tab£3.25

Red Wine

1×Vineyards Fruity Red Wine 75Cl on Tesco, opens in a new tab · 750ml£3.49

Might already have · 21Show£40.89

Vinegars

1×De Nigris Apple Cider Vinegar With Mother 500ml on Tesco, opens in a new tab£2.20/ea with Clubcard until 27 Oct£2.95
1×Tesco Balsamic Vinegar Of Modena 250Ml on Tesco, opens in a new tab£1.65

Oils & Cooking Fats

Stock Cubes & Pots

1×Knorr Vegetable Stock Cubes 8 x 10g on Tesco, opens in a new tab · 80g£2.00

Seasoning, Herbs & Spices

Salt & Pepper

1×Saxa Black Pepper 25G on Tesco, opens in a new tab£1.25
1×Saxa Salt 750G on Tesco, opens in a new tab£1.90

Pasta & Spaghetti

1×Hearty Food Co. Penne Pasta 500G on Tesco, opens in a new tab£0.41
1×Tesco Finest Orecchiette 500G on Tesco, opens in a new tab£1.60/ea with Clubcard until 26 Oct£2.15
1×Tesco Tagliatelle Pasta 500G on Tesco, opens in a new tab£0.75

Rice

1×Tesco Basmati Rice 1Kg on Tesco, opens in a new tab · 1000g£1.79

Lentils, Grains & Pulses

1×Tesco Red Split Lentils 500G on Tesco, opens in a new tab£2.10

Sugar

1×Granulated Sugar 1Kg on Tesco, opens in a new tab · 1000g£1.09

Peanut & Nut Butter

1×Tesco Smooth Peanut Butter 340G on Tesco, opens in a new tab£0.95

Every item, cupboard included£100.56

Clubcard prices take £2.75 off this shop.

Tesco's prices as listed on tesco.com between 14 and 26 October 2026, with each Clubcard price where Tesco has one. Whole packs, without delivery. Each item links to its Tesco page, which shows today's price.

How we set Susten up

Targets: 2,500 kcal a day. Vegan: no meat, fish, dairy or eggs. 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 2,500 calorie vegan 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

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