Free 3-day sample · supermarket matched
Here is a three-day vegetarian meal plan averaging 1492 calories, 88g protein, 90g fat and 79g carbohydrate per day. Its recipes are matched against Meal Matcher’s Tesco ingredient coverage.
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Calories
1492
daily average
Protein
88g
daily average
Fat
90g
daily average
Carbs
79g
daily average
Fibre
21g
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
96g protein
29g fibre
Mushroom and Spinach Omelette
25 min · 200 kcal
Orange Breakfast Quinoa
15 min · 106 kcal
Cottage Cheese Frittata
30 min · 263 kcal
Lemon Garlic Chickpeas
10 min · 186 kcal
Mexican Baked Egg Casserole
1 hr 5 min · 619 kcal
Steamed Broccoli
15 min · 117 kcal
Day 2
91g protein
15g fibre
Soft-Boiled Eggs with Celery
11 min · 275 kcal
Spinach Onion Scramble
7 min · 134 kcal
Cayenne Crusted Tofu Steaks
20 min · 342 kcal
Garlic and Onion Frittata
20 min · 171 kcal
Cottage Cheese Stuffed Peppers
40 min · 576 kcal
Day 3
76g protein
20g fibre
Air Fryer Omelette
15 min · 289 kcal
Kids’ Cheese and Vegetable Frittata
30 min · 466 kcal
Lentil Hotpot
50 min · 497 kcal
Microwave Sour Cream Baked Potato
15 min · 236 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
£22.73
Across all three days shown above.
For Egg
Tesco Free Range Eggs Mixed Sized 6 Pack
Matched at Tesco
For Red Bell Pepper
Tesco Sliced Mixed Peppers 500G
Matched at Tesco
For Cottage Cheese
Piatnica Cottage Cheese Naturalny 200G
Matched at Tesco
For Vegetable Stock
Tesco 10 Vegetable Stock Cubes 100G
Matched at Tesco
About this plan
Across these three days, the plan ranges from 1488 to 1498 calories per day and averages 88g of protein. Day 1 is the highest-protein day at 96g, while Day 2 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 15 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 1492 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.
Make it yours
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Move up or down in 100-calorie steps while keeping the same diet and supermarket.
