Batch-Friendly Weekly High Protein Low Calorie Plan — 1,800 kcal

Free printable UK high protein low calorie meal plan for UK supermarkets: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAny UK supermarket
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forFat loss while preserving muscle mass
DietAll diets

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

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

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 calories, protein totals and the weekly shopping list.

Supermarket: Any UK supermarketCalories: ~1800 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

1800 kcal - 152g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (539 kcal, 40g protein)
  • Lunch: Turkey Mince Lettuce Cups with Hoisin (496 kcal, 48g protein)
  • Dinner: Chicken and Vegetable Broth with Bread (538 kcal, 57g protein)
  • Snack: Almond Butter with Celery Sticks (227 kcal, 7g protein)

Tuesday

1800 kcal - 120g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (433 kcal, 32g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (456 kcal, 27g protein)
  • Dinner: Slow-Cooked Lamb and Red Lentil Stew (638 kcal, 52g protein)
  • Snack: Oat Biscuits with Peanut Butter (273 kcal, 9g protein)

Wednesday

1800 kcal - 152g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (438 kcal, 32g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (600 kcal, 46g protein)
  • Dinner: Baked Cod with New Potatoes and Green Beans (554 kcal, 51g protein)
  • Snack: Smoked Salmon on Cucumber Slices (208 kcal, 23g protein)

Thursday

1800 kcal - 106g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (456 kcal, 34g protein)
  • Lunch: Mackerel and Brown Rice Salad (600 kcal, 43g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (456 kcal, 17g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (288 kcal, 12g protein)

Friday

1800 kcal - 147g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (472 kcal, 35g protein)
  • Lunch: Chickpea and Tuna Salad (484 kcal, 42g protein)
  • Dinner: Lentil and Turkey Sausage Casserole (621 kcal, 50g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (223 kcal, 20g protein)

Saturday

1800 kcal - 119g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (421 kcal, 14g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (547 kcal, 41g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (581 kcal, 41g protein)
  • Snack: Sardines on Rye Crackers (251 kcal, 23g protein)

Sunday

1800 kcal - 130g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (430 kcal, 14g protein)
  • Lunch: Turkey and Avocado Wholemeal Wrap (511 kcal, 39g protein)
  • Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (639 kcal, 58g protein)
  • Snack: Light Mozzarella and Tomato (220 kcal, 19g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Turkey mince lean 260g
  • Chicken breast 260g
  • Chicken stock 1000ml
  • Firm tofu 205g
  • Red lentils 115g
  • Salmon fillet 175g
  • Cod fillet 230g
  • Smoked salmon 90g
  • Tinned mackerel in brine 150g
  • Tinned tuna in spring water 180g
  • Tinned chickpeas 185g
  • Turkey sausages 5
  • King prawns 230g
  • Tinned sardines in spring water 105g
  • Turkey breast slices 115g
  • Beef tomato 1

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • Brown rice 90g dry
  • Oat biscuits 5
  • New potatoes 230g
  • Rolled oats 60g
  • Wholemeal pasta 105g dry
  • Wholemeal tortilla 1

Vegetables

  • Baby spinach 70g
  • Mushrooms 140g
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 70g
  • Carrot 3
  • Celery 3 stalks
  • Onion 1
  • Celery sticks 6
  • Tinned tomatoes 460g
  • Cucumber 1
  • Cucumber half
  • Red onion half
  • Cherry tomatoes 230g
  • Avocado half
  • Broccoli 230g

Dairy & Eggs

  • Almond butter 1.5 tbsp
  • Peanut butter 1.25 tbsp
  • Butternut squash 480g
  • Low-fat Greek yogurt 185g
  • Semi-skimmed milk 170ml
  • Low-fat natural yogurt 90g
  • Light mozzarella 115g

Extras & Condiments

  • Olive oil 1.5 tsp
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Roasted mixed veg 170g
  • Tahini 25g
  • Lemon juice
  • Lean lamb shoulder 230g
  • Garlic 3 cloves
  • Cinnamon 1.25 tsp
  • Cumin 1.25 tsp
  • Green beans 115g
  • Lemon 1
  • Parsley
  • Lemon dressing 20g
  • Vegetable stock 850ml
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Paprika 1.25 tsp
  • Frozen mixed berries 100g
  • Apple 1 grated
  • Quinoa 90g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Basil fresh
  • Chilli flakes pinch
  • Rye crackers 5
  • Mustard 1.25 tsp
  • Reduced-fat crème fraîche 95g
  • Reduced-fat cheddar 35g
  • Basil leaves
  • Balsamic glaze 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal152g protein
Breakfast539 kcal · 40g protein · 12 min

Eggs, Spinach and Mushroom on Toast

Made with eggs, baby spinach, mushrooms. Ready in 12 min — 539 kcal, 40g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Baby spinach 70g, Mushrooms 140g, Wholemeal bread 3 slices, Olive oil 1.5 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch496 kcal · 48g protein · 15 min

Turkey Mince Lettuce Cups with Hoisin

Made with turkey mince lean, romaine lettuce leaves, spring onion. Ready in 15 min — 496 kcal, 48g protein.

Recipe
  1. Lay out the ingredients: Turkey mince lean 260g, Romaine lettuce leaves 6, Spring onion 3, Hoisin sauce 30g, Sesame seeds 1.5 tsp, Carrot grated 70g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Dinner538 kcal · 57g protein · 30 min

Chicken and Vegetable Broth with Bread

Made with chicken breast, carrot, celery. Ready in 30 min — 538 kcal, 57g protein.

Recipe
  1. Prepare the ingredients: Chicken breast 260g, Carrot 3, Celery 3 stalks, Onion 1, Chicken stock 1000ml, Wholemeal roll 1.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack227 kcal · 7g protein · 3 min

Almond Butter with Celery Sticks

Made with almond butter, celery sticks. Ready in 3 min — 227 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Almond butter 1.5 tbsp, Celery sticks 6.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Any UK supermarket.

Protein

  • Eggs 3
  • Turkey mince lean 260g
  • Chicken breast 260g
  • Chicken stock 1000ml
  • Firm tofu 205g
  • Red lentils 115g
  • Salmon fillet 175g
  • Cod fillet 230g
  • Smoked salmon 90g
  • Tinned mackerel in brine 150g
  • Tinned tuna in spring water 180g
  • Tinned chickpeas 185g
  • Turkey sausages 5
  • King prawns 230g
  • Tinned sardines in spring water 105g
  • Turkey breast slices 115g
  • Beef tomato 1

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • Brown rice 90g dry
  • Oat biscuits 5
  • New potatoes 230g
  • Rolled oats 60g
  • Wholemeal pasta 105g dry
  • Wholemeal tortilla 1

Vegetables

  • Baby spinach 70g
  • Mushrooms 140g
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 70g
  • Carrot 3
  • Celery 3 stalks
  • Onion 1
  • Celery sticks 6
  • Tinned tomatoes 460g
  • Cucumber 1
  • Cucumber half
  • Red onion half
  • Cherry tomatoes 230g
  • Avocado half
  • Broccoli 230g

Dairy & Eggs

  • Almond butter 1.5 tbsp
  • Peanut butter 1.25 tbsp
  • Butternut squash 480g
  • Low-fat Greek yogurt 185g
  • Semi-skimmed milk 170ml
  • Low-fat natural yogurt 90g
  • Light mozzarella 115g

Extras & Condiments

  • Olive oil 1.5 tsp
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Roasted mixed veg 170g
  • Tahini 25g
  • Lemon juice
  • Lean lamb shoulder 230g
  • Garlic 3 cloves
  • Cinnamon 1.25 tsp
  • Cumin 1.25 tsp
  • Green beans 115g
  • Lemon 1
  • Parsley
  • Lemon dressing 20g
  • Vegetable stock 850ml
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Paprika 1.25 tsp
  • Frozen mixed berries 100g
  • Apple 1 grated
  • Quinoa 90g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Basil fresh
  • Chilli flakes pinch
  • Rye crackers 5
  • Mustard 1.25 tsp
  • Reduced-fat crème fraîche 95g
  • Reduced-fat cheddar 35g
  • Basil leaves
  • Balsamic glaze 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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?

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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

Related Meal Plans

Aldi High Protein Low Calorie Plan — 1,500 kcalAldi High Protein Low Calorie Plan — 1,800 kcalWeight Loss Meal Plan — 1,500 kcalHigh Protein Low Calorie Plan — 1,500 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.