What this plan is for
A Generic UK supermarket budget fat loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Budget Fat Loss Meal Plan — 1,800 kcal
Budget-conscious fat loss on ~£30/week. This 7-day plan targets 1,800 kcal/day and averages 130g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalBudget Fat Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,802 kcal130g protein193g carbs58g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1815 kcal per person131g protein · 192g carbs per person
Breakfast507 kcal · 32g protein · 63g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 507 kcal, 32g protein, 63g carbs.
Recipe
Ingredients
- 70g wholemeal flour
- 2 eggs
- 125ml semi-skimmed milk
- 90g low-fat yogurt
- 50g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
- Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
- Serve with low-fat yogurt and blueberries.
Lunch545 kcal · 39g protein · 66g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 545 kcal, 39g protein, 66g carbs.
Recipe
Ingredients
- 175g firm tofu
- 70g wholewheat noodles (dry weight)
- ¼ small head of broccoli (about 90g)
- 1¾ tbsp soy sauce
- 1 tsp ginger
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the tofu for 3-4 minutes, until browned and cooked through.
- Add small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the noodles.
Dinner414 kcal · 52g protein · 24g carbs · 25 min
Chicken Tikka with Cauliflower Rice and Raita
Made with chicken breast, tikka paste, cauliflower. Ready in 25 min — 414 kcal, 52g protein, 24g carbs.
Recipe
Ingredients
- 175g chicken breast
- 1 tbsp plus 2 tsp tikka paste
- ½ medium cauliflower (about 275g)
- 70g low-fat yogurt
- 50g cucumber
- 1 tsp mint
Allergens in this meal: Milk. Check the label for: Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir low-fat yogurt, cucumber and mint together to make the raita, then chill while you cook.
- Coat the chicken breast with the tikka paste, then cook in a non-stick pan over medium heat until cooked through.
- Grate or pulse the medium cauliflower into rice-sized pieces. Cook in a dry pan for 4-5 minutes, stirring, until just tender.
- Serve the chicken over the cauliflower rice with the cold raita on the side.
Snack349 kcal · 8g protein · 39g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 349 kcal, 8g protein, 39g carbs.
Recipe
Ingredients
- 4 oat biscuits
- 1 tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion oat biscuits as needed.
- Combine oat biscuits and peanut butter in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Generic UK supermarket. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Generic UK Supermarket Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Use common UK staples first: oats, rice, potatoes, pasta, eggs, tins, frozen vegetables, yogurt and lean protein.
- Keep branded products optional so the plan still works at Tesco, Aldi, Lidl, Asda, Sainsbury's, Morrisons, Iceland, Waitrose, Ocado, M&S or Co-op.
- Check cupboard items before shopping because sauces, oil, spices, oats and rice are often already at home.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Generic UK supermarket | Generic UK pages use widely available supermarket ingredients and average-price assumptions. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Budget Fat Loss Meal Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1815 kcal - 131g protein, 192g carbs, 62g fat, 27g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (507 kcal, 32g protein, 63g carbs, 15g fat, 9g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (545 kcal, 39g protein, 66g carbs, 16g fat, 7g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (414 kcal, 52g protein, 24g carbs, 13g fat, 8g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (349 kcal, 8g protein, 39g carbs, 18g fat, 3g fibre per person)
Tuesday
1805 kcal - 131g protein, 194g carbs, 54g fat, 31g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (472 kcal, 30g protein, 57g carbs, 14g fat, 8g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (494 kcal, 28g protein, 85g carbs, 3g fat, 15g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (676 kcal, 42g protein, 52g carbs, 33g fat, 8g fibre per person)
- Snack: Sliced Cooked Chicken Breast (163 kcal, 31g protein, 0g carbs, 4g fat, 0g fibre per person)
Wednesday
1800 kcal - 161g protein, 215g carbs, 34g fat, 42g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (487 kcal, 31g protein, 60g carbs, 14g fat, 8g fibre per person)
- Lunch: Chickpea and Tuna Salad (355 kcal, 44g protein, 33g carbs, 5g fat, 8g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (679 kcal, 68g protein, 80g carbs, 11g fat, 21g fibre per person)
- Snack: Mini Protein Overnight Oats (279 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
Thursday
1788 kcal - 118g protein, 202g carbs, 60g fat, 23g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (432 kcal, 27g protein, 54g carbs, 13g fat, 8g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (372 kcal, 32g protein, 43g carbs, 9g fat, 6g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (729 kcal, 46g protein, 80g carbs, 25g fat, 6g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (255 kcal, 13g protein, 25g carbs, 13g fat, 3g fibre per person)
Friday
1803 kcal - 121g protein, 241g carbs, 38g fat, 25g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (495 kcal, 31g protein, 61g carbs, 14g fat, 9g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (559 kcal, 47g protein, 69g carbs, 10g fat, 6g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (602 kcal, 26g protein, 103g carbs, 8g fat, 9g fibre per person)
- Snack: Cottage Cheese with Cucumber (147 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Saturday
1800 kcal - 138g protein, 172g carbs, 64g fat, 29g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (511 kcal, 47g protein, 46g carbs, 16g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (375 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Tofu Pad Thai (700 kcal, 44g protein, 75g carbs, 26g fat, 8g fibre per person)
- Snack: Tuna on Rye Crackers (214 kcal, 22g protein, 28g carbs, 1g fat, 6g fibre per person)
Sunday
1803 kcal - 107g protein, 134g carbs, 93g fat, 24g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (495 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (483 kcal, 24g protein, 19g carbs, 34g fat, 5g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (612 kcal, 28g protein, 60g carbs, 28g fat, 9g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (213 kcal, 9g protein, 11g carbs, 16g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 15
- Firm tofu 350g
- Chicken breast 600g
- Red lentils 85g
- Salmon fillet 150g
- Tinned tuna in spring water 200g
- Tinned chickpeas 130g
- Chicken thighs 200g
- Green lentils 90g
- Lean beef strips 130g
- Whey protein powder 45g
Carbs & Grains
- Wholemeal flour 440g
- Wholewheat noodles 75g
- Oat 4 biscuits
- Wholemeal 1 roll
- Wholemeal pasta 160g
- Rolled oats 35g
- Brown rice 230g
- Rice noodles 75g
Vegetables
- Broccoli 270g
- Cucumber 2 (346g required)
- Carrot 1
- Onion 4
- Celery 2 stalks
- Baby spinach 220g
- Red onion 1
- Tinned tomatoes 2 x 400g tins (503g required)
- Spinach 90g
- Sweet potato 160g
- Mixed leaves 180g
- Mushrooms 180g
- peas 90g
- Courgette 2
- Red pepper 2
- Spring onion 3
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (727ml required)
- Low-fat yogurt 500g
- Skyr 90g
- Coconut milk light 1 x 400ml tin (156ml required)
- Parmesan 35g
- Cottage cheese 140g
- Oat milk 1 x 1L carton (182ml required)
- Low-fat Greek yogurt 190g
- Halloumi 90g
- Ricotta 90g
Fruit
- Blueberries 220g
- Banana 1
- berries 110g
Herbs & Spices
- Ginger 1 tsp
- Garlic 14 cloves
- Mint 1 tsp
- Paprika 1.75 tsp
Condiments & Oils
- Soy sauce 2.75 tbsp
- Tikka paste 30g
- Peanut butter 15g
- Vegetable stock 2 cubes (makes 1L; 942ml required)
- Olive oil 3.5 tbsp
- Lemon dressing 13g
- Balsamic dressing 12g
- Curry paste 23g
- Tamari 2 tbsp
Extras
- Cauliflower 280g
- Lemon juice, optional to taste
- Reduced-fat cheddar 35g
- Oatcakes 3
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 19g
- Rye 4 crackers
- Lemon juice 1 tsp
- Balsamic glaze 1 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 13g
Shopping This Plan At Generic UK supermarket
Built from ingredients stocked by every major UK supermarket, using average UK pricing rather than one retailer.
Value rangeOwn-brand equivalents at any major retailer
What Generic UK supermarket is good for here
- Ingredients are chosen from staples that most UK supermarkets carry, so the plan should work wherever you shop, though ranges still vary by store.
- Easy to swap to a specific retailer later without changing the meals.
- Costs reflect a mid-market average rather than the cheapest or priciest store.
Worth knowing before you shop
- Shopping entirely at a discounter will usually come in below the estimate; a premium store above it.
- No loyalty-scheme pricing is assumed.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy own-brand rolled oats, rice, pasta and tins — nutritionally identical to branded, at any supermarket
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this budget fat loss plan cost per week?
This plan is designed for a generic UK supermarket and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 130g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic budget fat loss plan?
Plenty of budget fat loss plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this budget fat loss meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 1,800 kcal/day, the generic UK supermarket shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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