Lean High Protein Low Calorie Plan — 1,800 kcal
Free 7-day high protein low calorie meal plan for UK. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 310 kcal, 18g protein.
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 510 kcal, 48g protein.
Slow-Cooked Lamb and Red Lentil Stew
Made with lean lamb shoulder, red lentils, tinned tomatoes. Ready in 50 min — 560 kcal, 46g protein.
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 240 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Eggs 2
- Chicken breast 180g
- Red lentils 100g
- King prawns 150g
- Cod fillet 200g
- Smoked salmon 80g
- Turkey sausages 4
- Beef tomato 1
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 80g dry
- Oat biscuits 4
- New potatoes 250g
- Rolled oats 50g
- Wholewheat noodles 90g dry
Vegetables
- Black pepper pinch
- Broccoli 200g
- Tinned tomatoes 400g
- Onion 1
- Avocado half
- Cherry tomatoes 8
- Cucumber 1
- Sweetcorn 60g
- Celery 2 stalks
- Courgette 1 roasted
- Baby spinach 30g
- Carrot 1
- Sweet potato 200g
Dairy & Eggs
- Butter 5g
- Peanut butter 1 tbsp
- Butternut squash 400g
- Low-fat Greek yogurt 150g
- Cottage cheese 200g
- Light mozzarella 100g
Extras & Condiments
- Garlic 2 cloves
- Soy sauce 1 tbsp
- Olive oil 1 tsp
- Lean lamb shoulder 200g
- Cinnamon 1 tsp
- Cumin 1 tsp
- Mixed leaves 80g
- Lemon dressing 15g
- Green beans 150g
- Parsley
- Salsa 50g
- Coriander fresh
- Lime juice
- Vegetable stock 700ml
- Honey 1 tbsp
- Chia seeds 1 tsp
- Parmesan 10g
- Paprika 1 tsp
- Frozen mixed berries 80g
- Basil fresh
- Chilli flakes pinch
- Rye crackers 4
- Turmeric 0.5 tsp
- Reduced-fat crème fraîche 80g
- Balsamic glaze 1 tsp
- Sesame oil 1 tsp
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.