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.
Vegetarian High-Fibre Weekly 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 96g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
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
1,498 kcal96g protein190g carbs41g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person85g protein · 191g carbs per person
Breakfast262 kcal · 20g protein · 32g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 262 kcal, 20g protein, 32g carbs.
Recipe
Ingredients
- 100g cottage cheese
- 2 slices of wholemeal bread
- 5 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch463 kcal · 26g protein · 80g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 463 kcal, 26g protein, 80g carbs.
Recipe
Ingredients
- 80g red lentils
- 1 carrot
- ¾ onion
- 2 celery stalks
- 1 wholemeal roll
- 375ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onion and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onion and celery for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Dinner776 kcal · 39g protein · 79g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 776 kcal, 39g protein, 79g carbs.
Recipe
Ingredients
- 150g firm tofu
- 80g chickpeas, drained
- 150g frozen mixed veg
- 150g light coconut milk
- 1 tbsp plus 1 tsp curry paste
- 60g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
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
Tins & Jars
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
Vegetarian High-Fibre 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 macros and the weekly shopping list.
7-day meal plan
Monday
1501 kcal - 85g protein, 191g carbs, 43g fat, 30g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (262 kcal, 20g protein, 32g carbs, 6g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (463 kcal, 26g protein, 80g carbs, 3g fat, 14g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (776 kcal, 39g protein, 79g carbs, 34g fat, 11g fibre per person)
Tuesday
1500 kcal - 99g protein, 162g carbs, 53g fat, 23g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (348 kcal, 26g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (399 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (753 kcal, 46g protein, 96g carbs, 22g fat, 10g fibre per person)
Wednesday
1495 kcal - 103g protein, 135g carbs, 57g fat, 24g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (315 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (602 kcal, 41g protein, 58g carbs, 20g fat, 12g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (578 kcal, 38g protein, 39g carbs, 29g fat, 7g fibre per person)
Thursday
1494 kcal - 93g protein, 188g carbs, 46g fat, 25g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (316 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (471 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Tofu Pad Thai (707 kcal, 45g protein, 76g carbs, 26g fat, 8g fibre per person)
Friday
1499 kcal - 94g protein, 198g carbs, 40g fat, 35g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (391 kcal, 30g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (547 kcal, 28g protein, 85g carbs, 14g fat, 13g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (561 kcal, 36g protein, 65g carbs, 16g fat, 15g fibre per person)
Saturday
1499 kcal - 110g protein, 230g carbs, 16g fat, 51g fibre- Breakfast: Greek Yogurt with Mixed Berries (225 kcal, 22g protein, 25g carbs, 5g fat, 3g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (547 kcal, 34g protein, 90g carbs, 3g fat, 19g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (727 kcal, 54g protein, 115g carbs, 8g fat, 29g fibre per person)
Sunday
1500 kcal - 91g protein, 226g carbs, 29g fat, 46g fibre- Breakfast: Greek Yogurt with Mixed Berries (265 kcal, 26g protein, 30g carbs, 6g fat, 3g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (470 kcal, 25g protein, 46g carbs, 20g fat, 6g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (765 kcal, 40g protein, 150g carbs, 3g fat, 37g fibre per person)
Weekly shopping list
Protein
- Red lentils 75g
- Firm tofu 550g
- Tinned chickpeas 75g
- Eggs 10
- Green lentils 460g
- Quorn mince 220g
Carbs & Grains
- Wholemeal bread 14 slices
- Wholemeal 2 rolls
- Brown rice 150g
- Soba noodles 170g
- Rice noodles 75g
- Wholemeal pasta 100g
Vegetables
- Cherry tomatoes 3 x 300g packs (608g required)
- Carrot 4
- Onion 5
- Celery 2 stalks
- mixed veg 150g
- Courgette 2
- Red pepper 4
- Mixed leaves 60g
- Broccoli 200g
- Spring onion 5
- Cucumber 2 (356g required)
- Spinach 60g
- Edamame beans 210g
- Tinned tomatoes 2 x 400g tins (430g required)
- Watercress 40g
- Mushrooms 260g
- Sweet potato mash 320g
Dairy & Eggs
- Cottage cheese 725g
- Tinned coconut milk light 1 x 400ml tin (149ml required)
- Halloumi 75g
- Reduced-fat feta 60g
- Low-fat Greek yogurt 470g
Fruit
- Pomegranate seeds 30g
- mixed berries 240g
Herbs & Spices
- Black pepper, optional to taste x5
- Mixed herbs 2 tsp
- Ginger 2.25 tsp
- Cumin 1.25 tsp
- Garlic 4 cloves
Condiments & Oils
- Vegetable stock 3 cubes (makes 1500ml; 1162ml required)
- Curry paste 22g
- Olive oil 2 tsp
- Teriyaki sauce 40g
- Lemon dressing 14g
- Soy sauce 2.25 tbsp
- Sesame oil 2.25 tsp
- Tamari 2 tbsp
- Honey 2.5 tsp
- Light mayo 25g
- Mustard 1.25 tsp
Tins & Jars
- Reduced-sugar baked beans 230g
Extras
- Sesame seeds 1 tsp
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 19g
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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 96g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from a generic UK supermarket.
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