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.
Vegetarian 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 128g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
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 kcal128g protein207g carbs51g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1822 kcal per person132g protein · 232g carbs per person
Breakfast536 kcal · 49g protein · 47g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 536 kcal, 49g protein, 47g carbs.
Recipe
Ingredients
- 25g whey protein powder
- 50g wholemeal flour
- 2 eggs
- 95ml oat milk
- 90g 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.
Lunch497 kcal · 31g protein · 83g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 497 kcal, 31g protein, 83g carbs.
Recipe
Ingredients
- 90g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 475ml vegetable stock
- 1 tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner491 kcal · 32g protein · 57g carbs · 10 min
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 491 kcal, 32g protein, 57g carbs.
Recipe
Ingredients
- 2 eggs
- 200g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- 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 reduced-sugar baked beans.
Snack298 kcal · 20g protein · 45g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 298 kcal, 20g protein, 45g carbs.
Recipe
Ingredients
- 40g rolled oats
- 90g skyr
- 95ml semi-skimmed milk
- 1 banana
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add skyr and banana. Loosen with a splash of semi-skimmed milk if needed.
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
Tins & Jars
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
Vegetarian 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
1822 kcal - 132g protein, 232g carbs, 38g fat, 44g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (536 kcal, 49g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (497 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (491 kcal, 32g protein, 57g carbs, 14g fat, 13g fibre per person)
- Snack: Mini Protein Overnight Oats (298 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
Tuesday
1801 kcal - 133g protein, 167g carbs, 65g fat, 24g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (540 kcal, 50g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (527 kcal, 27g protein, 73g carbs, 13g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (578 kcal, 38g protein, 39g carbs, 29g fat, 7g fibre per person)
- Snack: Cottage Cheese with Cucumber (156 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
Wednesday
1799 kcal - 129g protein, 208g carbs, 54g fat, 26g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (509 kcal, 47g protein, 46g carbs, 15g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (459 kcal, 24g protein, 72g carbs, 11g fat, 11g fibre per person)
- Dinner: Tofu Pad Thai (688 kcal, 44g protein, 74g carbs, 25g fat, 7g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (143 kcal, 14g protein, 16g carbs, 3g fat, 1g fibre per person)
Thursday
1788 kcal - 117g protein, 165g carbs, 73g fat, 29g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (446 kcal, 41g protein, 41g carbs, 13g fat, 7g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (352 kcal, 21g protein, 28g carbs, 17g fat, 4g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (842 kcal, 42g protein, 85g carbs, 37g fat, 12g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (148 kcal, 13g protein, 11g carbs, 6g fat, 6g fibre per person)
Friday
1799 kcal - 140g protein, 212g carbs, 43g fat, 47g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (498 kcal, 46g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (570 kcal, 38g protein, 55g carbs, 19g fat, 11g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (612 kcal, 45g protein, 97g carbs, 7g fat, 25g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (119 kcal, 11g protein, 15g carbs, 2g fat, 4g fibre per person)
Saturday
1799 kcal - 124g protein, 222g carbs, 41g fat, 34g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (311 kcal, 26g protein, 39g carbs, 5g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (500 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (717 kcal, 43g protein, 91g carbs, 21g fat, 10g fibre per person)
- Snack: Light Mozzarella and Tomato (271 kcal, 24g protein, 9g carbs, 12g fat, 1g fibre per person)
Sunday
1799 kcal - 118g protein, 244g carbs, 41g fat, 51g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (384 kcal, 32g protein, 48g carbs, 6g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (466 kcal, 32g protein, 27g carbs, 26g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (712 kcal, 37g protein, 140g carbs, 3g fat, 35g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (237 kcal, 17g protein, 29g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 120g
- Eggs 20
- Green lentils 525g
- Silken tofu 150g
- Firm tofu 550g
- Tinned chickpeas 85g
- Quorn mince 180g
- Beef tomato 1
Carbs & Grains
- Wholemeal flour 230g
- Wholemeal bread 4 slices
- Rolled oats 40g
- Brown rice 230g
- Wholemeal 1 roll
- Soba noodles 75g
- Rice noodles 75g
- Wholemeal pasta 80g
- Low-sugar granola 85g
- Rice 4 cakes
Vegetables
- Courgette 4
- Red pepper 5
- Onion 5
- Edamame beans 310g
- Spinach 60g
- Cherry tomatoes 1 x 300g pack (128g required)
- Cucumber 2 (428g required)
- Spring onion 5
- Watercress 24g
- mixed veg 170g
- Tinned tomatoes 1 x 400g tin (357g required)
- Carrot 4
- Celery 2 sticks
- Broccoli 190g
- Mixed leaves 70g
- Mushrooms 240g
- Sweet potato mash 300g
Dairy & Eggs
- Oat milk 1 x 1L carton (450ml required)
- Low-fat Greek yogurt 700g
- Skyr 525g
- Semi-skimmed milk 1 x 1L carton (94ml required)
- Reduced-fat feta 60g
- Cottage cheese 260g
- Tinned coconut milk light 1 x 400ml tin (162ml required)
- Halloumi 75g
- Light mozzarella 95g
Fruit
- berries 500g
- Banana 1
- Pomegranate seeds 30g
Herbs & Spices
- Cumin 2 tsp
- Mixed herbs 2 tsp
- Ginger 1 tsp
- Garlic 4 cloves
- Dill 1 tsp
- Basil, optional to taste
Condiments & Oils
- Vegetable stock 3 cubes (makes 1500ml; 1175ml required)
- Miso paste 1 tbsp
- Soy sauce 2 tbsp
- Olive oil 2.25 tsp
- Sesame oil 1 tsp
- Tamari 2 tbsp
- Honey 1 tsp
- Light mayo 16g
- Mustard 1 tsp
- Curry paste 24g
- Lemon dressing 13g
- Teriyaki sauce 40g
Tins & Jars
- Reduced-sugar baked beans 190g
Extras
- Sesame seeds 2 tsp
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 18g
- Sea salt, optional to taste
- Balsamic glaze 1 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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 128g of protein per day across the week, based on the meals actually selected — in line with 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from a generic UK supermarket.
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