Monday
1500 kcal - 101g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (472 kcal, 23g protein)
- Lunch: Edamame and Soba Noodle Salad (441 kcal, 23g protein)
- Dinner: Roast Chicken Breast with Potatoes and Greens (587 kcal, 55g protein)
Balanced Plate Weekly High Protein Low Calorie Plan — 1,500 kcal
Free printable UK high protein low calorie meal plan for UK supermarkets: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAny UK supermarket
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forFat loss while preserving muscle mass
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forFat loss while preserving muscle mass
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Export This Meal Plan as a PDF
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
Balanced Plate Weekly 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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 73g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (515 kcal, 25g protein)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (493 kcal, 27g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (492 kcal, 21g protein)
Wednesday
1500 kcal - 93g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (511 kcal, 25g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (466 kcal, 27g protein)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (523 kcal, 41g protein)
Thursday
1500 kcal - 78g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (544 kcal, 27g protein)
- Lunch: Vegetable Frittata Slice with Green Salad (436 kcal, 29g protein)
- Dinner: Chickpea and Spinach Coconut Curry (520 kcal, 22g protein)
Friday
1500 kcal - 120g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (465 kcal, 23g protein)
- Lunch: Baked Salmon and Quinoa Power Bowl (538 kcal, 43g protein)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (497 kcal, 54g protein)
Saturday
1500 kcal - 61g protein- Breakfast: Banana and Peanut Butter Porridge (504 kcal, 18g protein)
- Lunch: Baked Falafel and Salad Pitta (504 kcal, 18g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (492 kcal, 25g protein)
Sunday
1500 kcal - 80g protein- Breakfast: Banana and Peanut Butter Porridge (482 kcal, 17g protein)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (514 kcal, 24g protein)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (504 kcal, 39g protein)
Weekly shopping list
Protein
- Eggs 2
- Chicken breast 230g
- Eggs 2 soft-boiled
- Firm tofu 205g
- Tinned tuna 165g
- Egg 1
- Tinned chickpeas 480g
- Salmon fillet 155g
- Green lentils tinned 225g
- King prawns 215g
Carbs & Grains
- Wholemeal bread 2 slices
- Soba noodles 85g dry
- White potatoes 260g
- Brown rice 90g dry
- Wholewheat noodles 90g dry
- Rolled oats 100g
- Wholemeal pitta 1
Vegetables
- Avocado half
- Edamame beans 105g
- Cucumber half
- Red pepper 1
- Carrot 155g
- Broccoli 155g
- Cherry tomatoes 7
- Spring onion 2
- Sweet potato 225g mashed
- Courgette 1
- Onion half
- Baby spinach 180g
- Tinned tomatoes 240g
- Onion 1
- Cucumber 50g
- Tomato 1
- Mushrooms 225g
- Sweet potato mash 280g
Dairy & Eggs
- Coconut milk light 240ml
- Low-fat yogurt 85g
- Oat milk 340ml
- Peanut butter 1 tbsp
- Halloumi 105g
Extras & Condiments
- Lemon juice 1 tsp
- Chilli flakes pinch
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Olive oil 1 tbsp
- Garlic 3 cloves
- Mixed leaves 70g
- Tahini dressing 25g
- Frozen mixed veg 230g
- Lemon dressing 15g
- Curry paste 35g
- Quinoa 85g dry
- Pumpkin seeds 10g
- Tikka paste 30g
- Cauliflower 310g
- Mint 1 tsp
- Banana 1
- Falafel 4 baked
- Hummus 45g
- Vegetable stock 225ml
- Balsamic glaze 1 tsp
- Pak choi 160g
- Sweet chilli sauce 20g
- Lime juice
Your 7-Day Meal Plan
Monday
1500 kcal101g protein
Breakfast472 kcal · 23g protein · 10 min
Avocado and Eggs on Wholemeal Toast
Made with avocado half, eggs, wholemeal bread. Ready in 10 min — 472 kcal, 23g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Avocado half, Eggs 2, Wholemeal bread 2 slices, Lemon juice 1 tsp, Chilli flakes pinch.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch441 kcal · 23g protein · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber half. Ready in 12 min — 441 kcal, 23g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Soba noodles 85g dry, Edamame beans 105g, Cucumber half, Red pepper 1, Soy sauce 1 tbsp, Sesame oil 1 tsp, Ginger 1 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.
Dinner587 kcal · 55g protein · 40 min
Roast Chicken Breast with Potatoes and Greens
Made with chicken breast, white potatoes, carrot. Ready in 40 min — 587 kcal, 55g protein.
Recipe
- Prepare the ingredients: Chicken breast 230g, White potatoes 260g, Carrot 155g, Broccoli 155g, Olive oil 1 tbsp, Garlic 3 cloves.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Eggs 2
- Chicken breast 230g
- Eggs 2 soft-boiled
- Firm tofu 205g
- Tinned tuna 165g
- Egg 1
- Tinned chickpeas 480g
- Salmon fillet 155g
- Green lentils tinned 225g
- King prawns 215g
Carbs & Grains
- Wholemeal bread 2 slices
- Soba noodles 85g dry
- White potatoes 260g
- Brown rice 90g dry
- Wholewheat noodles 90g dry
- Rolled oats 100g
- Wholemeal pitta 1
Vegetables
- Avocado half
- Edamame beans 105g
- Cucumber half
- Red pepper 1
- Carrot 155g
- Broccoli 155g
- Cherry tomatoes 7
- Spring onion 2
- Sweet potato 225g mashed
- Courgette 1
- Onion half
- Baby spinach 180g
- Tinned tomatoes 240g
- Onion 1
- Cucumber 50g
- Tomato 1
- Mushrooms 225g
- Sweet potato mash 280g
Dairy & Eggs
- Coconut milk light 240ml
- Low-fat yogurt 85g
- Oat milk 340ml
- Peanut butter 1 tbsp
- Halloumi 105g
Extras & Condiments
- Lemon juice 1 tsp
- Chilli flakes pinch
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Olive oil 1 tbsp
- Garlic 3 cloves
- Mixed leaves 70g
- Tahini dressing 25g
- Frozen mixed veg 230g
- Lemon dressing 15g
- Curry paste 35g
- Quinoa 85g dry
- Pumpkin seeds 10g
- Tikka paste 30g
- Cauliflower 310g
- Mint 1 tsp
- Banana 1
- Falafel 4 baked
- Hummus 45g
- Vegetable stock 225ml
- Balsamic glaze 1 tsp
- Pak choi 160g
- Sweet chilli sauce 20g
- Lime juice
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.
Swaps & Suggestions
💰 Make it cheaper
- 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 high protein low calorie 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 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 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.
Feedback
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