Free 3-day sample · supermarket matched
Here is a three-day vegetarian meal plan averaging 1993 calories, 118g protein, 119g fat and 110g carbohydrate per day. Its recipes are matched against Meal Matcher’s Tesco ingredient coverage.
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Calories
1993
daily average
Protein
118g
daily average
Fat
119g
daily average
Carbs
110g
daily average
Fibre
26g
daily average
Sample plan
Nutrition is calculated across every recipe shown. Daily totals naturally vary; the average is designed around 2,000 calories.
Day 1
128g protein
41g fibre
Cheesy Beans on Toast
30 min · 483 kcal
Garlic and Onion Frittata
20 min · 171 kcal
Mushroom and Spinach Omelette
25 min · 400 kcal
Lemon Garlic Chickpeas
10 min · 279 kcal
Mexican Baked Egg Casserole
1 hr 5 min · 619 kcal
Steamed Broccoli
15 min · 39 kcal
Day 2
110g protein
18g fibre
Savory Oregano Cottage Cheese Pancakes
20 min · 636 kcal
Cottage Cheese Frittata
30 min · 526 kcal
Zesty Charred Cabbage Sauté
16 min · 184 kcal
Grilled Halloumi Wrap with Cherry Tomatoes and Homemade Tzatziki
25 min · 650 kcal
Day 3
115g protein
20g fibre
Fried Courgette and Tomatoes with Summer Eggs
26 min · 480 kcal
Tortilla Breakfast Quiche
30 min · 636 kcal
Paneer Stir-Fry
22 min · 568 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
£27.97
Across all three days shown above.
For Egg
Tesco Free Range Eggs Mixed Sized 6 Pack
Matched at Tesco
For Cottage Cheese
Graham's Natural Cottage Cheese Full Fat 300G
Matched at Tesco
For Cottage Cheese
Piatnica Cottage Cheese Naturalny 200G
Matched at Tesco
For Courgette
Tesco Courgettes
Matched at Tesco
About this plan
Across these three days, the plan ranges from 1991 to 1996 calories per day and averages 118g of protein. Day 1 is the highest-protein day at 128g, while Day 2 lands closest to the 2,000-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 1993 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.
