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.
Budget-Smart 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 120g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Every meal already carries at least one lower-calorie swap — egg whites instead of whole eggs, cauliflower rice, extra lean protein instead of extra carbs — to keep calories down without cutting protein.
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
1,493 kcal120g protein172g carbs35g fat24g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1500 kcal per person124g protein · 173g carbs per person
Breakfast420 kcal · 28g protein · 44g carbs · 5 min
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 420 kcal, 28g protein, 44g carbs.
Recipe
Ingredients
- 1 wholemeal bagel
- 40g light cream cheese
- 75g smoked salmon
- 4 cucumber slices
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bagel.
- Slice cucumber.
- Layer light cream cheese, smoked salmon, cucumber and lemon juice evenly and season to taste.
Lunch457 kcal · 39g protein · 52g carbs · 25 min
Lean Beef and Roasted Sweet Potato Salad
Made with lean beef strips, sweet potato, mixed leaves. Ready in 25 min — 457 kcal, 39g protein, 52g carbs.
Recipe
Ingredients
- 150g lean beef strips
- 1 medium sweet potato
- 3 generous handfuls mixed leaves (about 80g)
- ½ red onion
- 1 tbsp balsamic dressing
Check the label for: Mustard, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Cook the lean beef strips in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add red onion for the final minute and cook until fragrant.
- Cut red onion into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Arrange lean beef strips, medium sweet potato and mixed leaves in a bowl and finish with balsamic dressing. Keep the dressing separate if packing ahead.
Dinner623 kcal · 57g protein · 77g carbs · 20 min
Chicken Stir-Fry with Wholewheat Noodles
Made with chicken breast, wholewheat noodles, broccoli. Ready in 20 min — 623 kcal, 57g protein, 77g carbs.
Recipe
Ingredients
- 175g chicken breast
- 90g wholewheat noodles (dry weight)
- ½ small head of broccoli (about 150g)
- 2 tbsp soy sauce
- 1 tsp sesame oil
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Heat the sesame oil in a wok or large frying pan over high heat and stir-fry the chicken breast for 3-4 minutes, until browned and cooked through.
- Add small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the noodles.
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 1,500 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
Budget-Smart 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
1500 kcal - 124g protein, 173g carbs, 35g fat, 19g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (420 kcal, 28g protein, 44g carbs, 13g fat, 4g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (457 kcal, 39g protein, 52g carbs, 11g fat, 7g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (623 kcal, 57g protein, 77g carbs, 11g fat, 8g fibre per person)
Tuesday
1452 kcal - 108g protein, 200g carbs, 26g fat, 32g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (342 kcal, 23g protein, 34g carbs, 11g fat, 3g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (433 kcal, 27g protein, 71g carbs, 3g fat, 15g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (677 kcal, 58g protein, 95g carbs, 12g fat, 14g fibre per person)
Wednesday
1501 kcal - 119g protein, 149g carbs, 43g fat, 18g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (324 kcal, 22g protein, 33g carbs, 10g fat, 3g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (523 kcal, 40g protein, 57g carbs, 13g fat, 5g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (654 kcal, 57g protein, 59g carbs, 20g fat, 10g fibre per person)
Thursday
1498 kcal - 94g protein, 166g carbs, 51g fat, 20g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (423 kcal, 28g protein, 44g carbs, 13g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (493 kcal, 25g protein, 77g carbs, 12g fat, 12g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (582 kcal, 41g protein, 45g carbs, 26g fat, 4g fibre per person)
Friday
1499 kcal - 101g protein, 159g carbs, 49g fat, 14g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (333 kcal, 22g protein, 34g carbs, 11g fat, 3g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (553 kcal, 40g protein, 59g carbs, 16g fat, 4g fibre per person)
- Dinner: Tofu Pad Thai (613 kcal, 39g protein, 66g carbs, 22g fat, 7g fibre per person)
Saturday
1501 kcal - 154g protein, 178g carbs, 22g fat, 38g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (377 kcal, 31g protein, 47g carbs, 6g fat, 6g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (211 kcal, 33g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (913 kcal, 90g protein, 110g carbs, 14g fat, 28g fibre per person)
Sunday
1502 kcal - 141g protein, 182g carbs, 21g fat, 30g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (368 kcal, 31g protein, 46g carbs, 6g fat, 6g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (462 kcal, 52g protein, 58g carbs, 3g fat, 6g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (672 kcal, 58g protein, 78g carbs, 12g fat, 18g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 360g
- Lean beef strips 300g
- Chicken breast 480g
- Green lentils 210g
- Chicken thighs 450g
- Tinned chickpeas 90g
- Mackerel fillet 180g
- Firm tofu 170g
- King prawns 180g
- Tinned tuna in spring water 170g
- Turkey mince lean 230g
Carbs & Grains
- Wholewheat noodles 90g
- Wholemeal couscous 70g
- Brown rice 220g
- Wholemeal pasta 70g
- Soba noodles 80g
- New potatoes 250g
- Rice noodles 65g
- Low-sugar granola 95g
- Baking potato 230g
Vegetables
- Cucumber 1 (239g required)
- Sweet potato 200g
- Mixed leaves 170g
- Red onion 1
- Broccoli 300g
- Courgette 1
- Red pepper 2
- Onion 4
- Tinned tomatoes 3 x 400g tins (853g required)
- Edamame beans 100g
- Spring onion 6
- Watercress 40g
- Mixed peppers 800g
- Spinach 120g
Dairy & Eggs
- Light cream cheese 180g
- Reduced-fat crème fraîche 65g
- Skyr 460g
- Low-fat Greek yogurt 35g
Fruit
- berries 190g
- Mango 1
Herbs & Spices
- Garlic 11 cloves
- Cumin 1 tsp
- Ginger 1 tsp
- Chilli flakes, optional to taste
- Coriander, optional to taste
- Paprika 2.5 tsp
Condiments & Oils
- Balsamic dressing 15g
- Soy sauce 4.5 tbsp
- Sesame oil 2.75 tsp
- Vegetable stock 1 cube (makes 500ml; 431ml required)
- Mustard dressing 20g
- Olive oil 2.5 tsp
- Tamari 1.75 tbsp
Extras
- Wholemeal bagel 5
- Lemon juice 1.5 tbsp
- Ras el hanout 1.75 tsp
- Lemon 1
- stir-fry veg 120g
- Reduced-fat cheddar 23g
- Lemon juice, optional to taste
- Beansprouts 85g
- Lime juice, optional to taste x2
- Peanuts 16g
- Sweetcorn 70g
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
- Use 0% fat Greek yogurt or quark in place of standard yogurt for more protein at a similar calorie cost
- Add a hard-boiled egg or egg white as an afternoon snack instead of a higher-calorie option
- Swap a carb side for extra lean protein when a meal feels short on fullness
🥦 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 120g 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 each meal already has a lower-calorie substitution built in, rather than leaving that to you.
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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