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.
Batch Cook Budget Fat Loss Plan — 1,800 kcal
Budget-conscious fat loss on ~£30/week. This 7-day plan targets 1,800 kcal/day and averages 95g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
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
1,800 kcal95g protein228g carbs56g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person89g protein · 217g carbs per person
Breakfast479 kcal · 15g protein · 70g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 479 kcal, 15g protein, 70g carbs.
Recipe
Ingredients
- 60g rolled oats
- 150ml oat milk
- ¾ tbsp peanut butter
- 1 banana
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, oat milk and chia seeds together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add peanut butter and banana. Loosen with a splash of oat milk if needed.
Lunch412 kcal · 35g protein · 36g carbs · 30 min
Pork Tenderloin with Roasted Root Vegetables
Made with pork tenderloin, parsnip, carrot. Ready in 30 min — 412 kcal, 35g protein, 36g carbs.
Recipe
Ingredients
- 150g pork tenderloin
- ¾ medium parsnip
- 1 medium carrot
- ½ medium sweet potato
- ¾ tbsp olive oil
- ¾ tsp mixed herbs
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the pork tenderloin in a non-stick pan over medium heat until cooked through. Meanwhile roast medium parsnip and medium carrot at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the medium sweet potato with pork tenderloin, medium parsnip, medium carrot, olive oil and mixed herbs, then season to taste.
Dinner555 kcal · 27g protein · 69g carbs · 15 min
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 555 kcal, 27g protein, 69g carbs.
Recipe
Ingredients
- 2 eggs
- 70g brown rice (dry weight)
- 150g frozen mixed veg
- 1½ tbsp soy sauce
- ¾ tsp sesame oil
- 2 spring onions
Allergens in this meal: Cereals containing gluten, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
- Stir-fry frozen mixed veg and spring onions in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
- Add the cooled rice, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Snack352 kcal · 12g protein · 42g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 352 kcal, 12g protein, 42g carbs.
Recipe
Ingredients
- 40g rolled oats
- 1 tbsp plus 2 tsp peanut butter
- ¾ tbsp honey
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
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 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Peanut Butter Overnight Oats for quick breakfasts.
- Cook and portion five lunches of Pork Tenderloin with Roasted Root Vegetables.
- Batch cook Egg Fried Brown Rice with Frozen Vegetables and Mushroom and Pea Brown Rice Risotto as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: No-Bake Peanut Butter Oat Protein Balls.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Batch Cook Budget Fat Loss 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
1798 kcal - 89g protein, 217g carbs, 63g fat, 34g fibre- Breakfast: Peanut Butter Overnight Oats (479 kcal, 15g protein, 70g carbs, 14g fat, 12g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (412 kcal, 35g protein, 36g carbs, 16g fat, 9g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (555 kcal, 27g protein, 69g carbs, 18g fat, 6g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (352 kcal, 12g protein, 42g carbs, 15g fat, 7g fibre per person)
Tuesday
1803 kcal - 85g protein, 243g carbs, 53g fat, 36g fibre- Breakfast: Peanut Butter Overnight Oats (488 kcal, 15g protein, 72g carbs, 14g fat, 12g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (418 kcal, 35g protein, 37g carbs, 16g fat, 9g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (535 kcal, 23g protein, 91g carbs, 7g fat, 8g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (362 kcal, 12g protein, 43g carbs, 16g fat, 7g fibre per person)
Wednesday
1798 kcal - 89g protein, 217g carbs, 63g fat, 34g fibre- Breakfast: Peanut Butter Overnight Oats (479 kcal, 15g protein, 70g carbs, 14g fat, 12g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (412 kcal, 35g protein, 36g carbs, 16g fat, 9g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (555 kcal, 27g protein, 69g carbs, 18g fat, 6g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (352 kcal, 12g protein, 42g carbs, 15g fat, 7g fibre per person)
Thursday
1803 kcal - 85g protein, 243g carbs, 53g fat, 36g fibre- Breakfast: Peanut Butter Overnight Oats (488 kcal, 15g protein, 72g carbs, 14g fat, 12g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (418 kcal, 35g protein, 37g carbs, 16g fat, 9g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (535 kcal, 23g protein, 91g carbs, 7g fat, 8g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (362 kcal, 12g protein, 43g carbs, 16g fat, 7g fibre per person)
Friday
1798 kcal - 89g protein, 217g carbs, 63g fat, 34g fibre- Breakfast: Peanut Butter Overnight Oats (479 kcal, 15g protein, 70g carbs, 14g fat, 12g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (412 kcal, 35g protein, 36g carbs, 16g fat, 9g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (555 kcal, 27g protein, 69g carbs, 18g fat, 6g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (352 kcal, 12g protein, 42g carbs, 15g fat, 7g fibre per person)
Saturday
1801 kcal - 107g protein, 237g carbs, 48g fat, 35g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (483 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Black Bean Burrito Bowl (498 kcal, 20g protein, 94g carbs, 3g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (650 kcal, 39g protein, 83g carbs, 19g fat, 9g fibre per person)
- Snack: Apple with Walnuts (170 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
Sunday
1801 kcal - 120g protein, 222g carbs, 50g fat, 36g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (436 kcal, 41g protein, 39g carbs, 13g fat, 6g fibre per person)
- Lunch: Black Bean Burrito Bowl (455 kcal, 18g protein, 86g carbs, 2g fat, 14g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (569 kcal, 44g protein, 78g carbs, 12g fat, 13g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (341 kcal, 17g protein, 19g carbs, 23g fat, 3g fibre per person)
Weekly shopping list
Protein
- Pork tenderloin 725g
- Eggs 10
- Whey protein powder 45g
- Black beans 330g
- Firm tofu 180g
- Lean stewing beef 160g
- Smoked mackerel fillet 65g
Carbs & Grains
- Rolled oats 525g
- Brown rice 600g
- Wholemeal flour 85g
Vegetables
- Parsnip 400g
- Carrot 490g
- Sweet potato 600g
- mixed veg 470g
- Spring onion 7
- Mushrooms 320g
- peas 160g
- Onion 3
- Broccoli 180g
- Tinned tomatoes 1 x 400g tin (314g required)
Dairy & Eggs
- Oat milk 1 x 1L carton (951ml required)
- Parmesan 35g
- Low-fat Greek yogurt 170g
- Light cream cheese 16g
Fruit
- Banana 4
- berries 100g
- Apple 1
Herbs & Spices
- Mixed herbs 1.5 tbsp
- Garlic 6 cloves
- Coriander, optional to taste x2
Condiments & Oils
- Peanut butter 190g
- Olive oil 4.25 tbsp
- Soy sauce 4.75 tbsp
- Sesame oil 2.5 tsp
- Honey 4.25 tbsp
- Vegetable stock 2 cubes (makes 1L; 956ml required)
- Salsa 85g
- Teriyaki sauce 35g
- Beef stock 240ml
Extras
- Chia seeds 40g
- Sweetcorn 100g
- Lime juice, optional to taste x2
- Sesame seeds 1 tsp
- Walnuts 17g
- Lemon juice 1 tsp
- Oatcakes 3
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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 95g of protein per day across the week, based on the meals actually selected — in line with 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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