| Calories | ~1,500/day |
|---|---|
| Protein | ~111g/day |
| Weekly cost | £38–48 per week (Sainsbury's own-brand, or £35–42 with Nectar Prices) |
| Supermarkets | Sainsbury's |
| Best for | Fat loss, women, lighter adults |
| Prep difficulty | Easy (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.
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.
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.
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.
Rolled Sainsbury's Rolled Oats soaked overnight in Sainsbury's Skimmed Milk, topped with frozen berries and a drizzle of honey.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo.
Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of Sainsbury's Brown Rice.
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.
Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll.
Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes.
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.
Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons.
Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with Sainsbury's Brown Rice.
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.
King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing.
Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita.
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.
Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock.
Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans.
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.
Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap.
Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes.
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.
Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing.
Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style.
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: £38–48 per week (Sainsbury's own-brand, or £35–42 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 1500 Calorie meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My Sainsbury's 1500 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 £38–48 per week using Sainsbury's own-brand products, or £35–42 with Nectar Prices applied to key protein sources.
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.
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.