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.
Lean 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 143g 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
1,797 kcal143g protein175g carbs57g fat27g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1785 kcal per person146g protein · 198g carbs per person
Breakfast386 kcal · 22g protein · 34g carbs · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 386 kcal, 22g protein, 34g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 5g butter
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and butter.
Lunch567 kcal · 51g protein · 76g carbs · 25 min
Chicken and Orzo Soup
Made with chicken breast, orzo pasta, carrot. Ready in 25 min — 567 kcal, 51g protein, 76g carbs.
Recipe
Ingredients
- 175g chicken breast
- 60g orzo pasta (dry weight)
- 1 carrot
- 2 celery stalks
- 1 onion
- 625ml chicken stock
- parsley fresh, to taste
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, celery and onion into even pieces.
- Heat a large pan over medium heat and brown the chicken breast with carrot, celery and onion for 5-7 minutes.
- Stir in chicken stock and parsley fresh, to taste, then simmer gently until tender and thickened.
- Meanwhile, cook the pasta according to its packet instructions, then drain and serve alongside.
Dinner640 kcal · 56g protein · 74g carbs · 35 min
Lean Turkey Mince Stuffed Peppers
Made with turkey mince lean, mixed peppers, brown rice. Ready in 35 min — 640 kcal, 56g protein, 74g carbs.
Recipe
Ingredients
- 200g lean turkey mince
- 4 mixed peppers
- 90g cooked brown rice
- ½ of a standard tin of tomatoes
- 1 onion
- 2 garlic cloves
Method
- Have the cooked brown rice ready, reheating gently if serving hot.
- Meanwhile, cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add mixed peppers, tomatoes, onion and garlic and cook until tender.
- Fold the cooked rice through the pan, season to taste and serve hot.
Snack192 kcal · 17g protein · 14g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate). Ready in 5 min — 192 kcal, 17g protein, 14g carbs.
Recipe
Ingredients
- 150g frozen edamame beans
- sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Drain frozen edamame beans; rinse the pulses under cold water.
- Combine frozen edamame beans and sea salt, to taste in a bowl or lidded container.
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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
Lean 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
1785 kcal - 146g protein, 198g carbs, 43g fat, 38g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Chicken and Orzo Soup (567 kcal, 51g protein, 76g carbs, 6g fat, 8g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (640 kcal, 56g protein, 74g carbs, 12g fat, 17g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (192 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Tuesday
1799 kcal - 142g protein, 142g carbs, 72g fat, 26g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (399 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (848 kcal, 74g protein, 77g carbs, 26g fat, 13g fibre per person)
- Snack: Cottage Cheese with Cucumber (166 kcal, 19g protein, 8g carbs, 7g fat, 1g fibre per person)
Wednesday
1802 kcal - 145g protein, 189g carbs, 52g fat, 17g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (388 kcal, 41g protein, 33g carbs, 12g fat, 2g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (728 kcal, 62g protein, 77g carbs, 19g fat, 5g fibre per person)
- Snack: Mini Protein Overnight Oats (300 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
Thursday
1797 kcal - 133g protein, 184g carbs, 55g fat, 23g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (342 kcal, 19g protein, 30g carbs, 16g fat, 4g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (625 kcal, 45g protein, 67g carbs, 18g fat, 4g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (685 kcal, 56g protein, 86g carbs, 11g fat, 15g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Friday
1800 kcal - 147g protein, 210g carbs, 38g fat, 27g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Chicken and Orzo Soup (534 kcal, 48g protein, 72g carbs, 6g fat, 8g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (716 kcal, 64g protein, 90g carbs, 11g fat, 13g fibre per person)
- Snack: Lean Beef Jerky (164 kcal, 13g protein, 14g carbs, 4g fat, 1g fibre per person)
Saturday
1800 kcal - 137g protein, 138g carbs, 77g fat, 30g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (613 kcal, 38g protein, 35g carbs, 35g fat, 5g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (375 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (641 kcal, 58g protein, 67g carbs, 14g fat, 11g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (171 kcal, 16g protein, 13g carbs, 7g fat, 7g fibre per person)
Sunday
1799 kcal - 150g protein, 165g carbs, 65g fat, 25g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (619 kcal, 38g protein, 35g carbs, 36g fat, 5g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (388 kcal, 41g protein, 33g carbs, 12g fat, 2g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (634 kcal, 53g protein, 89g carbs, 11g fat, 17g fibre per person)
- Snack: Cottage Cheese with Cucumber (158 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 24
- Chicken breast 1.2kg
- Turkey mince lean 600g
- King prawns 200g
- Tinned tuna in spring water 150g
- Lean beef jerky 40g
- Smoked mackerel fillet 160g
Carbs & Grains
- Wholemeal bread 14 slices
- Orzo pasta 130g
- Brown rice 250g
- Wholemeal pasta 360g
- Wholemeal 2 tortillas
- Rolled oats 40g
Vegetables
- Carrot 2
- Celery 4 stalks
- Onion 6
- Mixed peppers 800g
- Tinned tomatoes 3 x 400g tins (1162g required)
- edamame beans 300g
- Courgette 2
- Red pepper 2
- Mixed leaves 120g
- Broccoli 210g
- Cucumber 1 (300g required)
- Romaine lettuce 120g
- peas 80g
- Mushrooms 190g
- Sweet potato 240g
- Spinach 100g
Dairy & Eggs
- Butter 35g
- Reduced-fat crème fraîche 80g
- Cottage cheese 300g
- Parmesan 20g
- Skyr 95g
- Semi-skimmed milk 1 x 1L carton (95ml required)
- Low-fat crème fraîche 50g
Fruit
- Banana 1
Herbs & Spices
- Black pepper, optional to taste x5
- Parsley, optional to taste x2
- Garlic 14 cloves
- Mixed herbs 1 tsp
- Thyme 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Chicken stock 1.25L
- Olive oil 1.75 tbsp
- Light Caesar dressing 40g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
Extras
- Sea salt, optional to taste x2
- Reduced-fat cheddar 60g
- Sweetcorn 100g
- Lemon juice 2 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 143g 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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