Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Tinned & Frozen Weekly 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 calories, protein totals and the weekly shopping list.
Supermarket: Any UK supermarketCalories: ~1800 kcal/dayBudget: £30–40Diet: All diets
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch588 kcal · 54g protein · 25 min
Chicken and Sweet Potato Meal Prep Bowl
Made with chicken breast, sweet potato, baby spinach. Ready in 25 min — 588 kcal, 54g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Chicken breast 210g, Sweet potato 235g, Baby spinach 70g, Olive oil 1.25 tsp, Garlic powder 1.25 tsp.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner612 kcal · 42g protein · 20 min
Grilled Mackerel with Warm Potato Salad
Made with mackerel fillet, new potatoes, spring onion. Ready in 20 min — 612 kcal, 42g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Mackerel fillet 210g, New potatoes 290g, Spring onion 4, Lemon juice, Mustard dressing 25g, Watercress 45g.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Snack176 kcal · 24g protein · 1 min
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 176 kcal, 24g protein.
Recipe
Add the base ingredients to a bowl: Skyr 175g.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
Eggs 4
Chicken breast 210g
Mackerel fillet 210g
Tinned tuna in spring water 190g
Chicken stock 925ml
Green lentils 115g dry
Red lentils 115g
Cod fillet 235g
Green lentils 145g
Turkey mince lean 195g
Turkey sausages 4
Tinned chickpeas 165g
King prawns 215g
Carbs & Grains
Rye bread 2 slices
New potatoes 290g
Wholemeal roll 1
Baking potato 235g
Rolled oats 85g
Brown rice 85g dry
Wholemeal pasta 100g dry
Vegetables
Black pepper pinch
Baby spinach 35g
Sweet potato 235g
Spring onion 4
Cherry tomatoes 10
Carrot 3
Celery 3 stalks
Onion 1
Tinned tomatoes 450g
Sweetcorn 70g
Courgette 1
Red pepper 1
Cucumber 3/4
Frozen peas 85g
Cucumber 55g
Dairy & Eggs
Butter 6g
Skyr 175g
Low-fat Greek yogurt 35g
Peanut butter 1.25 tbsp
Butternut squash 575g
Cottage cheese 220g
Oat milk 215ml
Extras & Condiments
Turmeric 0.5 tsp
Olive oil 1.25 tsp
Garlic powder 1.25 tsp
Lemon juice
Mustard dressing 25g
Watercress 45g
Green beans 105g
Olives 13
Apple 1
Walnuts 25g
Tahini 25g
Cumin 1.25 tsp
Lean lamb shoulder 225g
Garlic 3 cloves
Cinnamon 1.25 tsp
Dark chocolate 70% 35g
Almonds 25g
Lemon 1
Parsley
Vegetable stock 725ml
Banana 1
Chia seeds 1 tsp
Paprika 1 tsp
Dried cranberries 20g
Mixed leaves 85g
Lemon dressing 15g
Basil fresh
Chilli flakes pinch
Pumpkin seeds 35g
Dark chocolate chips 15g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
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)
Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
Add a scoop of unflavoured whey or plant protein to porridge or smoothies
Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
Add a hard-boiled egg as an afternoon snack on rest days
Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 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 any UK supermarket and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
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 the full 7-day meal plan and includes the weekly shopping list.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
