| Calories | ~1,800/day |
|---|---|
| Protein | ~122g/day |
| Weekly cost | £42–52 per week (Sainsbury's own-brand, or £38–48 with Nectar Prices) |
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Sainsbury's combines a wide own-brand range with a strong fresh produce section and Nectar Card pricing, making it a solid choice for structured calorie-controlled eating. This 7-day plan targets 1,800 calories and 100–130 g of protein per day using Sainsbury's own-brand products. Estimated weekly cost is £42–52, which can reduce to £38–48 when Nectar Prices apply to key staples such as chicken, eggs, and yogurt.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Sainsbury's own-brand Chicken Breast Fillets, Low Fat Greek Style Yogurt, and Tinned Tuna consistently offer good nutritional value at competitive prices. The Sainsbury's Taste the Difference range is an option for those who want to treat themselves at the weekend without leaving their usual supermarket. This plan makes 1,800 calories feel structured and satisfying rather than restrictive.
Below is a sample week. Each day is planned to hit approximately 1,800 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use the free generator to get a freshly personalised version.
Rolled Sainsbury's Rolled Oats soaked overnight in Sainsbury's Skimmed Milk, topped with frozen berries and a drizzle of honey. Add an extra handful of Sainsbury's Rolled Oats or a banana for more energy.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo. Add a wholemeal roll or extra portion of carbs.
Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of Sainsbury's Brown Rice. Increase the rice or potato portion by about a third.
Low-fat Sainsbury's Low Fat Greek Yogurt topped with fresh or frozen blueberries.
Two eggs scrambled with a handful of spinach, served on a slice of Sainsbury's Wholemeal Bread. Add an extra handful of Sainsbury's Rolled Oats or a banana for more energy.
Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll. Add a wholemeal roll or extra portion of carbs.
Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes. Increase the rice or potato portion by about a third.
One medium apple and 20 g of unsalted almonds.
Blended banana, 50 g Sainsbury's Rolled Oats, Sainsbury's Skimmed Milk, and a teaspoon of peanut butter. Add an extra handful of Sainsbury's Rolled Oats or a banana for more energy.
Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons. Add a wholemeal roll or extra portion of carbs.
Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with Sainsbury's Brown Rice. Increase the rice or potato portion by about a third.
100 g carrot sticks with 40 g reduced-fat hummus.
50 g Sainsbury's Rolled Oats cooked with Sainsbury's Skimmed Milk, topped with 15 g crushed walnuts and a sprinkle of cinnamon. Add an extra handful of Sainsbury's Rolled Oats or a banana for more energy.
King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing. Add a wholemeal roll or extra portion of carbs.
Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita. Increase the rice or potato portion by about a third.
150 g cottage cheese with sliced cucumber and a grind of black pepper.
Two poached eggs and 50 g smoked salmon on a slice of Sainsbury's Wholemeal Bread. Add an extra handful of Sainsbury's Rolled Oats or a banana for more energy.
Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock. Add a wholemeal roll or extra portion of carbs.
Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans. Increase the rice or potato portion by about a third.
High-protein low-fat yogurt pot (e.g. Arla Protein or Tesco High Protein Yogurt).
Two small wholemeal pancakes made with egg and oat flour, topped with berries and low-fat yogurt. Add an extra handful of Sainsbury's Rolled Oats or a banana for more energy.
Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap. Add a wholemeal roll or extra portion of carbs.
Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes. Increase the rice or potato portion by about a third.
Two plain rice cakes spread with natural peanut butter.
One egg (grilled or poached), two lean bacon rashers (fat trimmed), grilled tomatoes, mushrooms, and one slice of Sainsbury's Wholemeal Bread. Add an extra handful of Sainsbury's Rolled Oats or a banana for more energy.
Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing. Add a wholemeal roll or extra portion of carbs.
Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style. Increase the rice or potato portion by about a third.
One scoop of unflavoured or vanilla protein powder mixed with water or Sainsbury's Skimmed Milk.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £42–52 per week (Sainsbury's own-brand, or £38–48 with Nectar Prices).
Keep meals organised with freezer-safe meal prep labels for dates, portions, calories, protein, and reheating notes.
View meal prep labels →Useful if you batch cook, freeze meals, or prep multiple portions.
Our AI generator creates a personalised Sainsbury's 1800 Calorie meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My Sainsbury's 1800 Calorie Plan →Meal plans are for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.
Approximately £42–52 per week, or £38–48 using Nectar Prices on key items like chicken, eggs, and dairy.
Yes — particularly when you use the Nectar card. Key protein staples are regularly discounted, and the fresh produce range is excellent.
Absolutely. The ingredients are generic enough to find at Tesco, Asda, Aldi, and Morrisons. Our generator can build a plan tailored to your preferred store.