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-Fibre 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 118g 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
1,800 kcal118g protein220g carbs52g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person115g protein · 225g carbs per person
Breakfast395 kcal · 27g protein · 43g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 395 kcal, 27g protein, 43g carbs.
Recipe
Ingredients
- 200g skyr
- 20g walnuts
- 1 banana
- 1 tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch357 kcal · 20g protein · 67g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 357 kcal, 20g protein, 67g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 200ml vegetable stock
- basil, to taste
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, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner782 kcal · 49g protein · 84g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 782 kcal, 49g protein, 84g carbs.
Recipe
Ingredients
- 200g firm tofu
- 80g rice noodles (dry weight)
- 100g beansprouts
- 3 spring onions
- 2 tbsp tamari
- lime juice, to taste
- 20g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
Snack266 kcal · 19g protein · 31g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 266 kcal, 19g protein, 31g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 30g low-sugar granola
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt and low-sugar granola in a bowl.
- Top with honey.
- 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.
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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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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-Fibre 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
1800 kcal - 115g protein, 225g carbs, 52g fat, 36g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (395 kcal, 27g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (357 kcal, 20g protein, 67g carbs, 2g fat, 21g fibre per person)
- Dinner: Tofu Pad Thai (782 kcal, 49g protein, 84g carbs, 29g fat, 8g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (266 kcal, 19g protein, 31g carbs, 7g fat, 3g fibre per person)
Tuesday
1801 kcal - 131g protein, 213g carbs, 53g fat, 34g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (412 kcal, 29g protein, 44g carbs, 15g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (547 kcal, 28g protein, 85g carbs, 14g fat, 13g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (560 kcal, 36g protein, 65g carbs, 16g fat, 15g fibre per person)
- Snack: Chocolate Protein Shake (282 kcal, 38g protein, 19g carbs, 8g fat, 1g fibre per person)
Wednesday
1799 kcal - 117g protein, 168g carbs, 75g fat, 22g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (369 kcal, 25g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (715 kcal, 39g protein, 75g carbs, 29g fat, 9g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (580 kcal, 38g protein, 39g carbs, 30g fat, 7g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (135 kcal, 15g protein, 13g carbs, 3g fat, 2g fibre per person)
Thursday
1799 kcal - 114g protein, 240g carbs, 42g fat, 35g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (366 kcal, 25g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (493 kcal, 30g protein, 82g carbs, 3g fat, 18g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (701 kcal, 42g protein, 89g carbs, 20g fat, 10g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (239 kcal, 17g protein, 28g carbs, 6g fat, 3g fibre per person)
Friday
1795 kcal - 126g protein, 255g carbs, 36g fat, 45g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (400 kcal, 28g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (642 kcal, 46g protein, 78g carbs, 19g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (652 kcal, 34g protein, 128g carbs, 3g fat, 32g fibre per person)
- Snack: Skyr High-Protein Yogurt (101 kcal, 18g protein, 6g carbs, 0g fat, 0g fibre per person)
Saturday
1802 kcal - 102g protein, 177g carbs, 76g fat, 24g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (369 kcal, 23g protein, 34g carbs, 16g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (378 kcal, 22g protein, 32g carbs, 17g fat, 4g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (885 kcal, 45g protein, 90g carbs, 39g fat, 13g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (170 kcal, 12g protein, 21g carbs, 4g fat, 1g fibre per person)
Sunday
1804 kcal - 121g protein, 261g carbs, 31g fat, 53g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (371 kcal, 23g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (571 kcal, 31g protein, 100g carbs, 3g fat, 17g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (604 kcal, 44g protein, 96g carbs, 7g fat, 25g fibre per person)
- Snack: Pea Protein Green Smoothie (258 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Weekly shopping list
Protein
- Firm tofu 925g
- Eggs 11
- Whey protein powder 35g
- Green lentils 310g
- Tinned chickpeas 85g
- Red lentils 90g
- Quorn mince 180g
- Pea protein powder 30g
Carbs & Grains
- Rice noodles 85g
- Low-sugar granola 60g
- Soba noodles 90g
- Wholemeal bread 8 slices
- Brown rice 230g
- Wholemeal 2 rolls
- Wholewheat noodles 90g
- Rice 3 cakes
- Wholemeal pasta 80g
Vegetables
- Tinned tomatoes 2 x 400g tins (764g required)
- Onion 5
- Spring onion 5
- Edamame beans 120g
- Cucumber 1 (150g required)
- Red pepper 2
- mixed veg 320g
- Spinach 85g
- Cherry tomatoes 1 x 300g pack (128g required)
- Courgette 1
- Broccoli 300g
- Mushrooms 390g
- Carrot 4
- Sweet potato mash 270g
- Baby spinach 90g
- Watercress 30g
- Celery 2 stalks
Dairy & Eggs
- Skyr 1.2kg
- Low-fat Greek yogurt 440g
- Semi-skimmed milk 1 x 1L carton (333ml required)
- Reduced-fat feta 60g
- Tinned coconut milk light 1 x 400ml tin (170ml required)
- Cottage cheese 85g
- Oat milk 1 x 1L carton (219ml required)
Fruit
- Banana 6
- mixed berries 75g
Herbs & Spices
- Garlic 8 cloves
- Basil, optional to taste
- Ginger 2.25 tsp
- Mixed herbs 2 tsp
- Cumin 1 tsp
Condiments & Oils
- Honey 2.5 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1323ml required)
- Tamari 2.25 tbsp
- Soy sauce 3.25 tbsp
- Sesame oil 1.25 tsp
- Tahini 19g
- Olive oil 2.75 tsp
- Teriyaki sauce 40g
- Light mayo 17g
- Mustard 1 tsp
- Curry paste 30g
Tins & Jars
- Cannellini beans 210g
- Reduced-sugar baked beans 230g
Extras
- Walnuts 110g
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 21g
- Lemon juice, optional to taste
- Sesame seeds 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
- 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 118g 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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