What this plan is for
A Generic UK supermarket high protein low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
High Protein Low Calorie Plan — 1,500 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 110g 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
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,500 kcal110g protein162g carbs46g fat23g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person102g protein · 160g carbs per person
Breakfast441 kcal · 28g protein · 55g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 441 kcal, 28g protein, 55g carbs.
Recipe
Ingredients
- 60g wholemeal flour
- 2 eggs
- 125ml semi-skimmed milk
- 80g low-fat yogurt
- 40g 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.
Lunch513 kcal · 35g protein · 50g carbs · 20 min
Green Lentil and Halloumi Bowl
Made with green lentils, halloumi, cucumber. Ready in 20 min — 513 kcal, 35g protein, 50g carbs.
Recipe
Ingredients
- 80g cooked green lentils
- 75g halloumi
- 50g cucumber
- 25g pomegranate seeds
- 2 tsp lemon dressing
Allergens in this meal: Milk. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the halloumi in a dry non-stick pan for 2-3 minutes per side, until golden.
- Slice or chop cucumber.
- Arrange cooked green lentils, halloumi, cucumber and pomegranate seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner545 kcal · 39g protein · 55g carbs · 35 min
Lean Pork Loin with Roasted Root Vegetables
Made with pork loin, parsnip, carrot. Ready in 35 min — 545 kcal, 39g protein, 55g carbs.
Recipe
Ingredients
- 150g pork loin
- 1 medium parsnip
- 2 medium carrots
- ¾ medium sweet potato
- ¾ tbsp olive oil
- ¾ tsp rosemary
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 loin in a non-stick pan over medium heat until cooked through. Meanwhile roast medium parsnip and medium carrots at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the medium sweet potato with pork loin, medium parsnip, medium carrots, olive oil and rosemary, then season to taste.
Weekly Shopping List
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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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
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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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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
High Protein Low Calorie Plan — 1,500 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
1499 kcal - 102g protein, 160g carbs, 51g fat, 31g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (441 kcal, 28g protein, 55g carbs, 13g fat, 8g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (513 kcal, 35g protein, 50g carbs, 17g fat, 10g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (545 kcal, 39g protein, 55g carbs, 21g fat, 13g fibre per person)
Tuesday
1499 kcal - 118g protein, 132g carbs, 54g fat, 18g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (562 kcal, 36g protein, 69g carbs, 16g fat, 10g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (348 kcal, 41g protein, 18g carbs, 11g fat, 4g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (589 kcal, 41g protein, 45g carbs, 27g fat, 4g fibre per person)
Wednesday
1500 kcal - 112g protein, 171g carbs, 44g fat, 18g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (432 kcal, 27g protein, 54g carbs, 12g fat, 8g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (491 kcal, 42g protein, 60g carbs, 9g fat, 5g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (577 kcal, 43g protein, 57g carbs, 23g fat, 5g fibre per person)
Thursday
1501 kcal - 99g protein, 139g carbs, 57g fat, 24g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (472 kcal, 30g protein, 57g carbs, 14g fat, 8g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (531 kcal, 36g protein, 51g carbs, 17g fat, 10g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (498 kcal, 33g protein, 31g carbs, 26g fat, 6g fibre per person)
Friday
1501 kcal - 102g protein, 177g carbs, 42g fat, 15g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (436 kcal, 27g protein, 54g carbs, 13g fat, 8g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (475 kcal, 25g protein, 60g carbs, 14g fat, 3g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (590 kcal, 50g protein, 63g carbs, 15g fat, 4g fibre per person)
Saturday
1500 kcal - 125g protein, 153g carbs, 43g fat, 26g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (307 kcal, 23g protein, 37g carbs, 8g fat, 5g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (370 kcal, 38g protein, 33g carbs, 11g fat, 2g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (823 kcal, 64g protein, 83g carbs, 24g fat, 19g fibre per person)
Sunday
1501 kcal - 113g protein, 204g carbs, 33g fat, 31g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (340 kcal, 25g protein, 42g carbs, 8g fat, 6g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (468 kcal, 35g protein, 66g carbs, 11g fat, 9g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (693 kcal, 53g protein, 96g carbs, 14g fat, 16g fibre per person)
Weekly shopping list
Protein
- Eggs 13
- Green lentils 170g
- Pork loin 160g
- Turkey mince lean 190g
- Mackerel fillet 190g
- Chicken breast 280g
- Salmon fillet 140g
- Tinned mackerel in brine 100g
- King prawns 160g
- Red lentils 90g
- Lean stewing beef 190g
Carbs & Grains
- Wholemeal flour 340g
- New potatoes 260g
- Brown rice 200g
- Soba noodles 70g
- Wholemeal 1 roll
- Wholemeal 1 tortilla
- Wholemeal 1 pitta
- Wholemeal bread 4 slices
Vegetables
- Cucumber 1 (248g required)
- Parsnip 120g
- Carrot 290g
- Sweet potato 360g
- Romaine lettuce 95g
- Spring onion 5
- Watercress 40g
- Broccoli 160g
- Pak choi 120g
- Spinach 50g
- Cherry tomatoes 2 x 300g packs (425g required)
- Red onion 1
- peas 65g
- Tinned tomatoes 2 x 400g tins (732g required)
- Onion 2
- Courgette 1
- Red pepper 1
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (629ml required)
- Low-fat yogurt 420g
- Halloumi 130g
- Reduced-fat feta 50g
- Cottage cheese 470g
- Parmesan 9g
Fruit
- Blueberries 210g
- Pomegranate seeds 50g
Herbs & Spices
- Rosemary 1 tsp
- Garlic 7 cloves
- Mixed herbs 2 tsp
- Black pepper, optional to taste x2
- Cinnamon 1 tsp
- Cumin 1 tsp
Condiments & Oils
- Lemon dressing 40g
- Olive oil 1.5 tbsp
- Hoisin sauce 20g
- Mustard dressing 20g
- Soy sauce 3.25 tbsp
- Miso paste 2.5 tsp
- Sesame oil 1 tsp
- Light Caesar dressing 18g
- Beef stock 290ml
Extras
- Sesame seeds 2 tsp
- Lemon juice, optional to taste
- Lean lamb shoulder 180g
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 high protein low calorie 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 110g 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 high protein low calorie plan?
Plenty of high protein low calorie plans share the same 1,500 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 high protein low calorie 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 1,500 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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