Free 3-day sample · supermarket matched
Here is a three-day vegan meal plan averaging 2491 calories, 136g protein, 131g fat and 180g carbohydrate per day. Its recipes are matched against Meal Matcher’s Tesco ingredient coverage.
You can generate another sample here without signing up. Create an account to personalise and save your plan; the full planner adds swaps, quantities and the complete supermarket-matched shopping workflow.
Calories
2491
daily average
Protein
136g
daily average
Fat
131g
daily average
Carbs
180g
daily average
Fibre
57g
daily average
Sample plan
Nutrition is calculated across every recipe shown. Daily totals naturally vary; the average is designed around 2,500 calories.
Day 1
143g protein
45g fibre
Grilled Tomato and Tofu Scramble
1 hr · 814 kcal
Steamed Broccoli
15 min · 39 kcal
Cayenne Crusted Tofu Steaks
20 min · 684 kcal
Lighter Spinach and Cherry Tomato Dal
30 min · 960 kcal
Day 2
133g protein
79g fibre
Mushroom & Spinach Tofu Scramble
25 min · 642 kcal
Carrot and Orange Juice
5 min · 150 kcal
Pea and Mint Soup
23 min · 525 kcal
Lemon Garlic Chickpeas
10 min · 186 kcal
Lentil Hotpot
50 min · 994 kcal
Day 3
132g protein
49g fibre
Vegan Tofu Scramble
25 min · 860 kcal
Silken Tofu and Kale Soup
30 min · 672 kcal
Kale and Silken Tofu Stir-fry
20 min · 616 kcal
White Bean Salad with Tomato Vierge
15 min · 331 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
£46.34
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 Silken Tofu
Yutaka Tofu 349G
Matched at Tesco
For Carrot
Tesco Carrots 800G
Matched at Tesco
About this plan
Across these three days, the plan ranges from 2479 to 2497 calories per day and averages 136g of protein. Day 1 is the highest-protein day at 143g, while Day 1 lands closest to the 2,500-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 13 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 2491 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.
