Sainsbury's Low Calorie Meal Plan UK — 7-Day 1500 Calorie Guide

Plan at a glance

Calories~1,500/day
Protein~111g/day
Weekly cost£38–48 per week (Sainsbury's own-brand, or £35–42 with Nectar Prices)
SupermarketsSainsbury's
Best forFat loss, women, lighter adults
Prep difficultyEasy (15–25 min)

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Sainsbury's is one of the UK's most popular supermarkets for healthy eating — its own-brand range covers every staple you need for a calorie-controlled diet at competitive prices, with Nectar Prices reducing the weekly cost further. This 7-day plan targets 1,500 calories and 85–105 g of protein per day using Sainsbury's own-brand products. Estimated weekly cost is £38–48, reducing to around £35–42 when Nectar Prices apply to chicken, eggs, and Greek yogurt.

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Why Choose a Sainsbury's 1500 Calorie Meal Plan?

A 1,500 calorie target is well-suited to most women and lighter adults seeking to lose 0.5–1 kg per week. Sainsbury's own-brand Lean Chicken Breast, Low Fat Greek Style Yogurt, and Tinned Tuna provide excellent value protein sources. The Nectar card gives you access to Sainsbury's best prices on key staples — if you do not already have one, it is free to sign up online and immediately unlocks savings on this plan's core ingredients.

Example 7-Day Sainsbury's 1500 Calorie Meal Plan

Below is a sample week. Each day is planned to hit approximately 1,500 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.

Monday

BreakfastOvernight Oats with Berries340 kcal · 14g protein · 5 min

Rolled Sainsbury's Rolled Oats soaked overnight in Sainsbury's Skimmed Milk, topped with frozen berries and a drizzle of honey.

Portions: 60g oats, 200ml skimmed milk, 80g frozen berries, 1 tsp honey

Recipe
  1. Prepare the ingredients: 60g oats, 200ml skimmed milk, 80g frozen berries, 1 tsp honey.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTuna & Sweetcorn Jacket Potato420 kcal · 35g protein · 10 min

Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo.

Portions: 200g baked potato, 100g tinned tuna, 50g sweetcorn

Recipe
  1. Prepare the ingredients: 200g baked potato, 100g tinned tuna, 50g sweetcorn.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
DinnerGrilled Chicken with Roasted Mediterranean Veg540 kcal · 48g protein · 25 min

Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of Sainsbury's Brown Rice.

Portions: 150g chicken breast, 40g brown rice (dry), 200g mixed veg

Recipe
  1. Prepare the ingredients: 150g chicken breast, 40g brown rice (dry), 200g mixed veg.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackGreek Yogurt with Blueberries200 kcal · 15g protein · 2 min

Low-fat Sainsbury's Low Fat Greek Yogurt topped with fresh or frozen blueberries.

Portions: 200g Greek yogurt, 80g blueberries

Recipe
  1. Prepare the ingredients: 200g Greek yogurt, 80g blueberries.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1500 kcal · 112g protein

Tuesday

BreakfastScrambled Eggs on Wholemeal Toast350 kcal · 22g protein · 10 min

Two eggs scrambled with a handful of spinach, served on a slice of Sainsbury's Wholemeal Bread.

Portions: 2 eggs, 1 slice wholemeal toast (35g), 40g spinach

Recipe
  1. Prepare the ingredients: 2 eggs, 1 slice wholemeal toast (35g), 40g spinach.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchHomemade Lentil Soup380 kcal · 18g protein · 30 min

Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll.

Portions: 80g red lentils (dry), 100g carrots, 1 small roll (60g)

Recipe
  1. Prepare the ingredients: 80g red lentils (dry), 100g carrots, 1 small roll (60g).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerBaked Salmon with Broccoli & New Potatoes570 kcal · 45g protein · 20 min

Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes.

Portions: 150g salmon fillet, 150g new potatoes, 150g broccoli

Recipe
  1. Prepare the ingredients: 150g salmon fillet, 150g new potatoes, 150g broccoli.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackApple & Almonds200 kcal · 5g protein · 1 min

One medium apple and 20 g of unsalted almonds.

Portions: 1 apple (150g), 20g almonds

Recipe
  1. Prepare the ingredients: 1 apple (150g), 20g almonds.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 90g protein

Wednesday

BreakfastBanana & Oat Smoothie370 kcal · 14g protein · 5 min

Blended banana, 50 g Sainsbury's Rolled Oats, Sainsbury's Skimmed Milk, and a teaspoon of peanut butter.

Portions: 1 banana, 50g oats, 200ml skimmed milk, 1 tsp peanut butter

Recipe
  1. Add the listed ingredients to a blender: 1 banana, 50g oats, 200ml skimmed milk, 1 tsp peanut butter.
  2. Blend until smooth, adding a splash of milk or water if needed.
  3. Serve chilled straight away.
LunchGrilled Chicken Caesar Salad400 kcal · 40g protein · 10 min

Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons.

Portions: 120g chicken breast, 80g romaine lettuce, 20ml light dressing

Recipe
  1. Wash, chop, and portion the ingredients: 120g chicken breast, 80g romaine lettuce, 20ml light dressing.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerTurkey Mince Chilli with Brown Rice530 kcal · 42g protein · 25 min

Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with Sainsbury's Brown Rice.

Portions: 150g turkey mince, 40g brown rice (dry), 80g kidney beans

Recipe
  1. Prepare the ingredients: 150g turkey mince, 40g brown rice (dry), 80g kidney beans.
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
SnackCarrot Sticks & Hummus200 kcal · 6g protein · 2 min

100 g carrot sticks with 40 g reduced-fat hummus.

Portions: 100g carrot sticks, 40g hummus

Recipe
  1. Prepare the ingredients: 100g carrot sticks, 40g hummus.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 102g protein

Thursday

BreakfastPorridge with Walnuts & Cinnamon350 kcal · 12g protein · 5 min

50 g Sainsbury's Rolled Oats cooked with Sainsbury's Skimmed Milk, topped with 15 g crushed walnuts and a sprinkle of cinnamon.

Portions: 50g oats, 250ml skimmed milk, 15g walnuts

Recipe
  1. Prepare the ingredients: 50g oats, 250ml skimmed milk, 15g walnuts.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchPrawn & Avocado Salad390 kcal · 28g protein · 10 min

King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing.

Portions: 120g king prawns, ½ avocado (60g), 80g mixed leaves, 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 120g king prawns, ½ avocado (60g), 80g mixed leaves, 100g cucumber.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerChicken Tikka with Cauliflower Rice560 kcal · 50g protein · 25 min

Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita.

Portions: 150g chicken breast, 200g cauliflower rice, 50g raita

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Prepare the remaining ingredients while it cooks: 150g chicken breast, 200g cauliflower rice, 50g raita.
  3. Combine everything, heat through, season to taste, and portion if meal prepping.
SnackLow-Fat Cottage Cheese with Cucumber200 kcal · 20g protein · 2 min

150 g cottage cheese with sliced cucumber and a grind of black pepper.

Portions: 150g cottage cheese, 100g cucumber

Recipe
  1. Prepare the ingredients: 150g cottage cheese, 100g cucumber.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 110g protein

Friday

BreakfastPoached Eggs & Smoked Salmon on Toast400 kcal · 32g protein · 10 min

Two poached eggs and 50 g smoked salmon on a slice of Sainsbury's Wholemeal Bread.

Portions: 2 eggs, 50g smoked salmon, 1 slice wholemeal toast (35g)

Recipe
  1. Prepare the ingredients: 2 eggs, 50g smoked salmon, 1 slice wholemeal toast (35g).
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchChicken & Vegetable Soup350 kcal · 28g protein · 25 min

Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock.

Portions: 120g chicken breast, 80g carrots, 50g celery, 50g leek

Recipe
  1. Prepare the ingredients: 120g chicken breast, 80g carrots, 50g celery, 50g leek.
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerBaked Cod with Sweet Potato Wedges550 kcal · 40g protein · 25 min

Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans.

Portions: 150g cod fillet, 150g sweet potato, 100g green beans

Recipe
  1. Prepare the ingredients: 150g cod fillet, 150g sweet potato, 100g green beans.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackProtein Yogurt200 kcal · 20g protein · 1 min

High-protein low-fat yogurt pot (e.g. Arla Protein or Tesco High Protein Yogurt).

Portions: 1 high-protein yogurt pot (150g)

Recipe
  1. Prepare the ingredients: 1 high-protein yogurt pot (150g).
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1500 kcal · 120g protein

Saturday

BreakfastWholemeal Pancakes with Berries380 kcal · 18g protein · 15 min

Two small wholemeal pancakes made with egg and oat flour, topped with berries and low-fat yogurt.

Portions: 80g pancake batter (2 pancakes), 80g berries, 50g low-fat yogurt

Recipe
  1. Prepare the ingredients: 80g pancake batter (2 pancakes), 80g berries, 50g low-fat yogurt.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTurkey & Avocado Wholemeal Wrap400 kcal · 32g protein · 5 min

Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap.

Portions: 100g turkey breast, ½ avocado (60g), 1 wholemeal wrap (60g)

Recipe
  1. Toast or warm the bread, wrap, pitta, or bagel if preferred.
  2. Prepare the filling ingredients: 100g turkey breast, ½ avocado (60g), 1 wholemeal wrap (60g).
  3. Layer everything evenly, season to taste, and serve or wrap for later.
DinnerGrilled Lean Beef Steak with Roasted Veg520 kcal · 48g protein · 15 min

Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes.

Portions: 150g lean sirloin steak, 200g roasted veg

Recipe
  1. Prepare the ingredients: 150g lean sirloin steak, 200g roasted veg.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackRice Cakes with Peanut Butter200 kcal · 8g protein · 2 min

Two plain rice cakes spread with natural peanut butter.

Portions: 2 rice cakes (20g), 1 tbsp peanut butter (15g)

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Prepare the remaining ingredients while it cooks: 2 rice cakes (20g), 1 tbsp peanut butter (15g).
  3. Combine everything, heat through, season to taste, and portion if meal prepping.
Daily total: 1500 kcal · 106g protein

Sunday

BreakfastHealthy Full English420 kcal · 30g protein · 15 min

One egg (grilled or poached), two lean bacon rashers (fat trimmed), grilled tomatoes, mushrooms, and one slice of Sainsbury's Wholemeal Bread.

Portions: 1 egg, 2 lean bacon rashers (60g), 100g tomatoes, 50g mushrooms, 1 slice toast

Recipe
  1. Prepare the ingredients: 1 egg, 2 lean bacon rashers (60g), 100g tomatoes, 50g mushrooms, 1 slice toast.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchLeftover Steak Salad300 kcal · 28g protein · 5 min

Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing.

Portions: 100g sliced steak, 80g mixed leaves, 100g cherry tomatoes

Recipe
  1. Wash, chop, and portion the ingredients: 100g sliced steak, 80g mixed leaves, 100g cherry tomatoes.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerRoast Chicken Breast with Root Veg580 kcal · 52g protein · 45 min

Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style.

Portions: 175g chicken breast, 100g parsnips, 100g carrots

Recipe
  1. Prepare the ingredients: 175g chicken breast, 100g parsnips, 100g carrots.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackProtein Shake200 kcal · 25g protein · 2 min

One scoop of unflavoured or vanilla protein powder mixed with water or Sainsbury's Skimmed Milk.

Portions: 30g protein powder, 250ml skimmed milk

Recipe
  1. Prepare the ingredients: 30g protein powder, 250ml skimmed milk.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 135g protein

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Sample Weekly Shopping List

Here is a sample shopping list to cover this 7-day plan. Estimated cost: £38–48 per week (Sainsbury's own-brand, or £35–42 with Nectar Prices).

Protein

  • 100g tinned tuna
  • 725g chicken breast
  • 4 eggs
  • 80g red lentils (dry)
  • 150g salmon fillet
  • 150g turkey mince
  • 80g kidney beans
  • 120g king prawns
  • 50g smoked salmon
  • 150g cod fillet
  • 100g turkey breast
  • 1 egg

Carbs

  • 160g oats
  • 200g baked potato
  • 80g brown rice (dry)
  • 1 small roll ( 60g )
  • 150g new potatoes
  • 200g cauliflower rice
  • 2 rice cakes ( 20g )

Vegetables

  • 50g sweetcorn
  • 40g spinach
  • 280g carrots
  • 150g broccoli
  • 80g romaine lettuce
  • 100g carrot sticks
  • ½ avocado ( 120g )
  • 160g mixed leaves
  • 200g cucumber
  • 50g celery
  • 50g leek
  • 150g sweet potato
  • 100g tomatoes
  • 50g mushrooms
  • 100g cherry tomatoes
  • 100g parsnips

Dairy

  • 900ml skimmed milk
  • 200g Greek yogurt
  • 150g cottage cheese
  • 1 high-protein yogurt pot ( 150g )
  • 50g low-fat yogurt

Extras

  • 80g frozen berries
  • 1 tsp honey
  • 200g mixed veg
  • 80g blueberries
  • 1 slice wholemeal toast ( 70g )
  • 1 apple ( 150g )
  • 20g almonds
  • 1 banana
  • 1 tsp peanut butter
  • 20ml light dressing
  • 40g hummus
  • 15g walnuts
  • 50g raita
  • 100g green beans
  • 80g pancake batter (2 pancakes)
  • 80g berries
  • 1 wholemeal wrap ( 60g )
  • 150g lean sirloin steak
  • 200g roasted veg
  • 1 tbsp peanut butter (15g)
  • 2 lean bacon rashers ( 60g )
  • 1 slice toast
  • 100g sliced steak
  • 30g protein powder

Tips for Success

  • Sign up for a free Sainsbury's Nectar card to unlock Nectar Prices on chicken, eggs, Greek yogurt, and other core ingredients — this can reduce the weekly cost by £5–8.
  • Sainsbury's frozen vegetables are high quality and very affordable. Frozen spinach, broccoli florets, and mixed vegetables are all excellent substitutes for fresh at a fraction of the price.
  • Sainsbury's own-brand Low Fat Cottage Cheese is an underrated protein source at around £1.20 for 300 g — 23 g of protein for under 130 kcal per serving.
  • Batch-cook Sainsbury's chicken breast at the weekend. Poach 1 kg in lightly salted water, refrigerate, and use across three days of lunches.
  • Use the Sainsbury's SmartShop app to scan items as you shop — it helps you stay on budget and avoid unplanned purchases that inflate the weekly cost.

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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.

Frequently Asked Questions

How much does a Sainsbury's 1500 calorie meal plan cost?

Approximately £38–48 per week using Sainsbury's own-brand products, or £35–42 with Nectar Prices applied to key protein sources.

Is Sainsbury's good for calorie-controlled dieting?

Yes — the own-brand range covers every staple needed for a structured low-calorie diet, from lean chicken and eggs to low-fat dairy and wholegrain carbs. Nectar Prices regularly discount these items.

Can I adapt this plan to 1800 calories?

Yes — increase portion sizes of your carbohydrate-heavy meals (oats, rice, potatoes) by around 20%, and add a larger afternoon snack such as a banana and peanut butter. Our free generator can also build you a personalised 1,800 calorie Sainsbury's plan.

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