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.
Batch-Friendly Weekly 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 159g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
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
1,800 kcal159g protein193g carbs45g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person165g protein · 183g carbs per person
Breakfast568 kcal · 52g protein · 51g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 568 kcal, 52g protein, 51g carbs.
Recipe
Ingredients
- 30g whey protein powder
- 50g wholemeal flour
- 2 eggs
- 100ml oat milk
- 100g low-fat Greek yogurt
- 60g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch465 kcal · 47g protein · 49g carbs · 25 min
Chicken and Sweet Potato Meal Prep Bowl
Made with chicken breast, sweet potato, baby spinach. Ready in 25 min — 465 kcal, 47g protein, 49g carbs.
Recipe
Ingredients
- 175g chicken breast
- 1 medium sweet potato
- 2 generous handfuls baby spinach (about 60g)
- 1 tsp olive oil
- 1 tsp garlic powder
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain and cool slightly.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add garlic powder for the final minute and cook until fragrant.
- Rinse and dry baby spinach.
- Arrange chicken breast, medium sweet potato and baby spinach in a bowl and finish with olive oil.
Dinner621 kcal · 50g protein · 69g carbs · 35 min
Pork Tenderloin with Apple and Sweet Potato
Made with pork tenderloin, sweet potato, apple. Ready in 35 min — 621 kcal, 50g protein, 69g carbs.
Recipe
Ingredients
- 200g pork tenderloin
- 1 medium sweet potato
- 1 apple
- 1 tsp rosemary
- 1 tbsp olive oil
- 2 garlic cloves
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 tenderloin in a non-stick pan over medium heat until cooked through. Add garlic and apple and cook until tender.
- Serve the medium sweet potato with pork tenderloin, apple, garlic, olive oil and rosemary, then season to taste.
Snack147 kcal · 16g protein · 14g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 147 kcal, 16g protein, 14g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 80g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries.
- Eat straight away, or cover and chill for later the same day.
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.
0 of 36 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
- Cook and portion five lunches of Chicken and Sweet Potato Meal Prep Bowl.
- Batch cook Pork Tenderloin with Apple and Sweet Potato and Slow-Cooked Lamb and Red Lentil Stew as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Low-Fat Greek Yogurt with Berries.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Batch-Friendly Weekly 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
1801 kcal - 165g protein, 183g carbs, 50g fat, 27g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (568 kcal, 52g protein, 51g carbs, 17g fat, 8g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (465 kcal, 47g protein, 49g carbs, 10g fat, 7g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (621 kcal, 50g protein, 69g carbs, 20g fat, 10g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (147 kcal, 16g protein, 14g carbs, 3g fat, 2g fibre per person)
Tuesday
1800 kcal - 160g protein, 175g carbs, 51g fat, 33g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (489 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (397 kcal, 40g protein, 42g carbs, 9g fat, 6g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (789 kcal, 62g protein, 78g carbs, 24g fat, 18g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (125 kcal, 13g protein, 12g carbs, 3g fat, 2g fibre per person)
Wednesday
1801 kcal - 165g protein, 183g carbs, 50g fat, 27g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (568 kcal, 52g protein, 51g carbs, 17g fat, 8g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (465 kcal, 47g protein, 49g carbs, 10g fat, 7g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (621 kcal, 50g protein, 69g carbs, 20g fat, 10g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (147 kcal, 16g protein, 14g carbs, 3g fat, 2g fibre per person)
Thursday
1800 kcal - 160g protein, 175g carbs, 51g fat, 33g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (489 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (397 kcal, 40g protein, 42g carbs, 9g fat, 6g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (789 kcal, 62g protein, 78g carbs, 24g fat, 18g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (125 kcal, 13g protein, 12g carbs, 3g fat, 2g fibre per person)
Friday
1801 kcal - 165g protein, 183g carbs, 50g fat, 27g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (568 kcal, 52g protein, 51g carbs, 17g fat, 8g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (465 kcal, 47g protein, 49g carbs, 10g fat, 7g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (621 kcal, 50g protein, 69g carbs, 20g fat, 10g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (147 kcal, 16g protein, 14g carbs, 3g fat, 2g fibre per person)
Saturday
1796 kcal - 156g protein, 227g carbs, 31g fat, 41g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (502 kcal, 32g protein, 62g carbs, 15g fat, 9g fibre per person)
- Lunch: Chicken and Orzo Soup (495 kcal, 44g protein, 67g carbs, 5g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (619 kcal, 46g protein, 98g carbs, 7g fat, 25g fibre per person)
- Snack: Sliced Cooked Chicken Breast (180 kcal, 34g protein, 0g carbs, 4g fat, 0g fibre per person)
Sunday
1800 kcal - 141g protein, 226g carbs, 35g fat, 30g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (487 kcal, 31g protein, 60g carbs, 14g fat, 8g fibre per person)
- Lunch: Chicken and Orzo Soup (458 kcal, 42g protein, 61g carbs, 5g fat, 6g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (633 kcal, 52g protein, 79g carbs, 10g fat, 14g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (222 kcal, 16g protein, 26g carbs, 6g fat, 2g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 120g
- Eggs 13
- Chicken breast 1.3kg
- Pork tenderloin 625g
- Red lentils 180g
- Quorn mince 190g
- Turkey mince lean 180g
Carbs & Grains
- Wholemeal flour 380g
- Orzo pasta 110g
- Wholemeal pasta 160g
- Low-sugar granola 30g
Vegetables
- Sweet potato 1.6kg
- Baby spinach 290g
- Tinned tomatoes 4 x 400g tins (1403g required)
- Onion 5
- Carrot 2
- Celery 4 stalks
Dairy & Eggs
- Oat milk 1 x 1L carton (480ml required)
- Low-fat Greek yogurt 1.35kg
- Semi-skimmed milk 1 x 1L carton (266ml required)
- Low-fat yogurt 180g
Fruit
- berries 290g
- Apple 3
- mixed berries 390g
- Blueberries 90g
Herbs & Spices
- Garlic powder 1.75 tbsp
- Rosemary 1 tbsp
- Garlic 17 cloves
- Cinnamon 1.75 tsp
- Cumin 1.75 tsp
- Parsley, optional to taste x2
- Mixed herbs 1.75 tsp
Condiments & Oils
- Olive oil 4.75 tbsp
- Chicken stock 1.1L
- Honey 1 tsp
Extras
- Lean lamb shoulder 350g
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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 159g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.