What this plan is for
A Generic UK supermarket high protein low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
High Protein Low Calorie Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 146g 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
1,801 kcal146g protein189g carbs52g fat28g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1805 kcal per person127g protein · 194g carbs per person
Breakfast399 kcal · 26g 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 — 399 kcal, 26g 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.
Lunch524 kcal · 38g protein · 64g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 524 kcal, 38g protein, 64g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g wholewheat noodles (dry weight)
- ¼ small head of broccoli (about 90g)
- 1¾ tbsp soy sauce
- 1 tsp ginger
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, 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 a wok or large frying pan over high heat and stir-fry the tofu 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.
Dinner651 kcal · 48g protein · 64g carbs · 20 min
Miso Glazed Salmon with Soba Noodles
Made with salmon fillet, soba noodles, miso paste. Ready in 20 min — 651 kcal, 48g protein, 64g carbs.
Recipe
Ingredients
- 150g salmon fillet
- 80g soba noodles (dry weight)
- 1 tbsp miso paste
- 1 tbsp soy sauce
- 125g pak choi
- 1 tsp sesame seeds
Allergens in this meal: Cereals containing gluten, Fish, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add pak choi and cook until tender.
- Fold the cooked noodles through the pan, stir in miso paste and soy sauce, and heat through before serving with sesame seeds scattered over.
Snack231 kcal · 15g protein · 22g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 231 kcal, 15g protein, 22g carbs.
Recipe
Ingredients
- 50g smoked salmon
- 30g light cream cheese
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rye crackers with smoked salmon and light cream cheese and serve.
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.
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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 1,800 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 | 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 — 1,800 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
1805 kcal - 127g protein, 194g carbs, 61g fat, 21g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (399 kcal, 26g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (524 kcal, 38g protein, 64g carbs, 15g fat, 7g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (651 kcal, 48g protein, 64g carbs, 26g fat, 6g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (231 kcal, 15g protein, 22g carbs, 8g fat, 4g fibre per person)
Tuesday
1799 kcal - 158g protein, 205g carbs, 42g fat, 39g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (507 kcal, 33g protein, 55g carbs, 15g fat, 5g fibre per person)
- Lunch: King Prawn and Avocado Salad (273 kcal, 35g protein, 10g carbs, 12g fat, 7g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (759 kcal, 63g protein, 106g carbs, 13g fat, 20g fibre per person)
- Snack: Tuna on Rye Crackers (260 kcal, 27g protein, 34g carbs, 2g fat, 7g fibre per person)
Wednesday
1799 kcal - 145g protein, 162g carbs, 58g fat, 22g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (430 kcal, 29g protein, 45g carbs, 13g fat, 4g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (540 kcal, 37g protein, 46g carbs, 25g fat, 7g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (537 kcal, 53g protein, 62g carbs, 7g fat, 10g fibre per person)
- Snack: Light Mozzarella and Tomato (292 kcal, 26g protein, 9g carbs, 13g fat, 1g fibre per person)
Thursday
1798 kcal - 144g protein, 162g carbs, 63g fat, 21g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (425 kcal, 28g protein, 44g carbs, 13g fat, 4g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (460 kcal, 47g protein, 49g carbs, 10g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (818 kcal, 52g protein, 63g carbs, 40g fat, 10g fibre per person)
- Snack: Skyr High-Protein Yogurt (95 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
Friday
1801 kcal - 139g protein, 220g carbs, 40g fat, 27g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (400 kcal, 26g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (529 kcal, 38g protein, 65g carbs, 15g fat, 7g fibre per person)
- Dinner: Chicken Fajita Bowl with Brown Rice (630 kcal, 52g protein, 86g carbs, 8g fat, 9g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (242 kcal, 23g protein, 25g carbs, 5g fat, 7g fibre per person)
Saturday
1800 kcal - 173g protein, 188g carbs, 41g fat, 45g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (360 kcal, 30g protein, 45g carbs, 6g fat, 6g fibre per person)
- Lunch: King Prawn and Avocado Salad (267 kcal, 33g protein, 10g carbs, 12g fat, 7g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (857 kcal, 86g protein, 102g carbs, 14g fat, 26g fibre per person)
- Snack: Sardines on Rye Crackers (316 kcal, 24g protein, 31g carbs, 9g fat, 6g fibre per person)
Sunday
1804 kcal - 138g protein, 192g carbs, 57g fat, 23g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (319 kcal, 26g protein, 40g carbs, 5g fat, 5g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (507 kcal, 35g protein, 43g carbs, 24g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (732 kcal, 44g protein, 93g carbs, 21g fat, 10g fibre per person)
- Snack: Chocolate Protein Shake (246 kcal, 33g protein, 16g carbs, 7g fat, 1g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 450g
- Firm tofu 525g
- Salmon fillet 650g
- King prawns 340g
- Turkey mince lean 230g
- Tinned tuna in spring water 95g
- Chicken breast 550g
- Beef tomato 1
- Turkey breast slices 75g
- Chicken thighs 250g
- Green lentils 110g
- Tinned sardines in spring water 100g
- Whey protein powder 30g
Carbs & Grains
- Wholewheat noodles 150g
- Soba noodles 80g
- New potatoes 400g
- Wholemeal 1 roll
- Wholemeal pasta 90g
- Brown rice 160g
- Low-sugar granola 85g
Vegetables
- Cucumber 1 (115g required)
- Broccoli 370g
- Pak choi 140g
- Avocado 1
- Mixed leaves 180g
- Cherry tomatoes 2 x 300g packs (302g required)
- Sweet potato 490g
- Tinned tomatoes 3 x 400g tins (892g required)
- Onion 5
- Spinach 230g
- Green beans 200g
- Carrot 2
- Celery 2 stalks
- Baby spinach 170g
- Mixed peppers 180g
- Spring onion 2
Dairy & Eggs
- Light cream cheese 250g
- Light mozzarella 110g
- Skyr 575g
- Low-fat Greek yogurt 30g
- Semi-skimmed milk 1 x 1L carton (289ml required)
Fruit
- berries 170g
Herbs & Spices
- Ginger 2 tsp
- Garlic 13 cloves
- Paprika 1.25 tbsp
- Basil, optional to taste
- Garlic powder 1 tsp
Condiments & Oils
- Soy sauce 4.5 tbsp
- Miso paste 2.75 tsp
- Lemon dressing 35g
- Olive oil 2 tbsp
- Chicken stock 725ml
- Teriyaki sauce 40g
Extras
- Wholemeal bagel 6
- Lemon juice 2.25 tbsp
- Sesame seeds 2 tsp
- Rye 12 crackers
- Lemon 2
- Balsamic glaze 1.25 tsp
- Lemon juice, optional to taste
- Fajita spice 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
- 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 146g of protein per day across the week, based on the meals actually selected — well above 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 1,800 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 1,800 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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