Free 3-day sample · supermarket matched
Here is a three-day vegan meal plan averaging 1490 calories, 70g protein, 87g fat and 99g carbohydrate per day. Its recipes are matched against Meal Matcher’s Tesco ingredient coverage.
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Calories
1490
daily average
Protein
70g
daily average
Fat
87g
daily average
Carbs
99g
daily average
Fibre
38g
daily average
Sample plan
Nutrition is calculated across every recipe shown. Daily totals naturally vary; the average is designed around 1,500 calories.
Day 1
81g protein
26g fibre
Vegan Tofu Scramble
25 min · 430 kcal
Carrot and Orange Juice
5 min · 50 kcal
Cayenne Crusted Tofu Steaks
20 min · 342 kcal
Lemon Garlic Chickpeas
10 min · 93 kcal
Spicy Tofu Stir-Fry
25 min · 529 kcal
Steamed Broccoli
15 min · 39 kcal
Day 2
58g protein
47g fibre
Crispy Tofu Breakfast Wrap
50 min · 497 kcal
Roasted Butternut Squash & Butter Bean Salad
40 min · 286 kcal
Zesty Charred Cabbage Sauté
16 min · 184 kcal
Pea and Mint Soup
23 min · 525 kcal
Day 3
70g protein
41g fibre
Grilled Tomato and Tofu Scramble
1 hr · 407 kcal
White Bean Salad with Tomato Vierge
15 min · 331 kcal
Vegetarian Chilli
1 hr 20 min · 448 kcal
Kale and Silken Tofu Stir-fry
20 min · 308 kcal
A small shopping preview
Here are a few products used by this plan. Generate your own personalised plan to receive the complete shopping list and quantities.
Estimated recipe cost
£26.99
Across all three days shown above.
For Vegetable Stock
Tesco 10 Vegetable Stock Cubes 100G
Matched at Tesco
For Tofu
Tesco Plant Chef Organic Firm Tofu 399g
Matched at Tesco
For Frozen Peas
Grower's Harvest Garden Peas 900G
Matched at Tesco
For Chopped Tomatoes
Grower's Harvest Chopped Tomatoes 400G
Matched at Tesco
About this plan
Across these three days, the plan ranges from 1483 to 1494 calories per day and averages 70g of protein. Day 1 is the highest-protein day at 81g, while Day 3 lands closest to the 1,500-calorie target. This variation is normal: the planner balances whole meals over the sample rather than forcing every day to end on an identical number.
The sample includes 9 meal periods built from 14 recipes. It is generated from Meal Matcher’s real recipe catalogue, then limited to recipes whose ingredients can be mapped for Tesco. That makes it a working preview of the planner rather than a hand-written list of meal ideas.
Three days is long enough to see how breakfast, lunch and dinner fit together without publishing an entire personalised week or its full shopping list. When you build your own plan, you can change calories, dietary preference and supermarket, then save or swap meals around your routine.
The three days average 1490 calories. Individual days vary slightly because the planner uses practical portions and complete recipes.
Yes. The regenerate button builds a temporary new three-day sample. The URL itself continues to show the reviewed default plan.
The public page shows only a few retailer-matched examples. The full quantities and shopping workflow are available inside the planner.
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Move up or down in 100-calorie steps while keeping the same diet and supermarket.
