What this plan is for
A Generic UK supermarket busy professional plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Busy Professional Meal Plan — 1,800 kcal
Minimal daily cooking, batch prep. This 7-day plan targets 1,800 kcal/day and averages 122g 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
GoalBusy Professional
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal122g protein212g carbs50g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1803 kcal per person145g protein · 216g carbs per person
Breakfast576 kcal · 17g protein · 86g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 576 kcal, 17g protein, 86g carbs.
Recipe
Ingredients
- 70g rolled oats
- 175ml oat milk
- 1 tbsp peanut butter
- 1 banana
- 1 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.
Lunch387 kcal · 46g protein · 32g carbs · 15 min
Grilled Chicken and Chickpea Power Salad
Made with chicken breast, tinned chickpeas, mixed leaves. Ready in 15 min — 387 kcal, 46g protein, 32g carbs.
Recipe
Ingredients
- 150g chicken breast
- ½ of a standard tin of chickpeas, drained
- 2 generous handfuls mixed leaves (about 70g)
- 7 cherry tomatoes
- 50g cucumber
- 1 tbsp lemon dressing
Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed.
- Rinse mixed leaves, then slice or chop cherry tomatoes and cucumber.
- Arrange chicken breast, chickpeas, mixed leaves, cherry tomatoes and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner569 kcal · 57g protein · 67g carbs · 35 min
Smoked Haddock and Potato Bake
Made with smoked haddock fillet, white potatoes, semi-skimmed milk. Ready in 35 min — 569 kcal, 57g protein, 67g carbs.
Recipe
Ingredients
- 175g smoked haddock fillet
- 225g white potatoes
- 150ml semi-skimmed milk
- 1 onion
- 30g reduced-fat cheddar
- parsley fresh, to taste
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Boil the white potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the smoked haddock fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add onion and cook until tender.
- Slice the cooked white potatoes. Stir semi-skimmed milk and parsley fresh into the pan and season to taste. Tip the filling into an ovenproof dish and arrange the potato evenly over the top. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack271 kcal · 25g protein · 31g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 271 kcal, 25g protein, 31g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 225ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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.
0 of 43 items tickedSaved on this device
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 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 16 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 Grilled Chicken and Chickpea Power Salad.
- Batch cook Smoked Haddock and Potato Bake and Spinach and Ricotta Wholemeal Pasta as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Pea Protein Green Smoothie.
- 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
Busy Professional 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
1803 kcal - 145g protein, 216g carbs, 39g fat, 35g fibre- Breakfast: Peanut Butter Overnight Oats (576 kcal, 17g protein, 86g carbs, 17g fat, 14g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (387 kcal, 46g protein, 32g carbs, 8g fat, 9g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (569 kcal, 57g protein, 67g carbs, 9g fat, 7g fibre per person)
- Snack: Pea Protein Green Smoothie (271 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Tuesday
1797 kcal - 112g protein, 203g carbs, 57g fat, 37g fibre- Breakfast: Peanut Butter Overnight Oats (561 kcal, 17g protein, 84g carbs, 16g fat, 14g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (370 kcal, 44g protein, 30g carbs, 8g fat, 9g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (607 kcal, 28g protein, 59g carbs, 28g fat, 9g fibre per person)
- Snack: Pea Protein Green Smoothie (259 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Wednesday
1803 kcal - 145g protein, 216g carbs, 39g fat, 35g fibre- Breakfast: Peanut Butter Overnight Oats (576 kcal, 17g protein, 86g carbs, 17g fat, 14g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (387 kcal, 46g protein, 32g carbs, 8g fat, 9g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (569 kcal, 57g protein, 67g carbs, 9g fat, 7g fibre per person)
- Snack: Pea Protein Green Smoothie (271 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Thursday
1797 kcal - 112g protein, 203g carbs, 57g fat, 37g fibre- Breakfast: Peanut Butter Overnight Oats (561 kcal, 17g protein, 84g carbs, 16g fat, 14g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (370 kcal, 44g protein, 30g carbs, 8g fat, 9g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (607 kcal, 28g protein, 59g carbs, 28g fat, 9g fibre per person)
- Snack: Pea Protein Green Smoothie (259 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Friday
1803 kcal - 145g protein, 216g carbs, 39g fat, 35g fibre- Breakfast: Peanut Butter Overnight Oats (576 kcal, 17g protein, 86g carbs, 17g fat, 14g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (387 kcal, 46g protein, 32g carbs, 8g fat, 9g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (569 kcal, 57g protein, 67g carbs, 9g fat, 7g fibre per person)
- Snack: Pea Protein Green Smoothie (271 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Saturday
1801 kcal - 110g protein, 179g carbs, 71g fat, 26g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (434 kcal, 10g protein, 52g carbs, 19g fat, 7g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (611 kcal, 43g protein, 65g carbs, 18g fat, 4g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (611 kcal, 44g protein, 61g carbs, 24g fat, 15g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Sunday
1792 kcal - 84g protein, 248g carbs, 49g fat, 30g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (353 kcal, 8g protein, 42g carbs, 16g fat, 5g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (497 kcal, 35g protein, 53g carbs, 15g fat, 3g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (612 kcal, 30g protein, 114g carbs, 3g fat, 16g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (330 kcal, 11g protein, 39g carbs, 15g fat, 6g fibre per person)
Weekly shopping list
Protein
- Chicken breast 1.05kg
- Tinned chickpeas 700g
- Pea protein powder 140g
- Pork loin 180g
- Eggs 2
- Red lentils 90g
Carbs & Grains
- Rolled oats 400g
- White potatoes 700g
- Wholemeal pasta 160g
- Quinoa 100g
- Brown rice 190g
Vegetables
- Mixed leaves 370g
- Cherry tomatoes 3 x 300g packs (608g required)
- Cucumber 1 (226g required)
- Onion 4
- Spinach 140g
- Baby spinach 270g
- Mixed peppers 250g
- Parsnip 140g
- Carrot 140g
- Sweet potato 140g
- Tinned tomatoes 1 x 400g tin (146g required)
Dairy & Eggs
- Oat milk 3 x 1L cartons (2038ml required)
- Semi-skimmed milk 1 x 1L carton (414ml required)
- Ricotta 180g
- Parmesan 30g
- Coconut milk light 1 x 400ml tin (325ml required)
Fruit
- Banana 8
- Mango chunks 130g
Herbs & Spices
- Parsley, optional to taste x3
- Garlic 9 cloves
- Cinnamon 1 tsp
- Rosemary 1 tsp
- Ginger 0.75 tsp
- Garam masala 1.5 tsp
Condiments & Oils
- Peanut butter 95g
- Lemon dressing 70g
- Olive oil 4.5 tbsp
- Honey 2.25 tsp
Extras
- Chia seeds 30g
- Smoked haddock fillet 500g
- Reduced-fat cheddar 85g
- Maple syrup 1.75 tsp
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 busy professional 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 122g 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 busy professional plan?
Plenty of busy professional 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 busy professional 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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