What this plan is for
A Generic UK supermarket low effort plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Simple High-Protein Low Effort Plan — 1,800 kcal
Simple meals with minimal cooking. This 7-day plan targets 1,800 kcal/day and averages 136g 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
GoalLow Effort
Weekly cost£30–40 estimate
Daily average across the 7 days
1,798 kcal136g protein195g carbs56g fat26g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1792 kcal per person133g protein · 194g carbs per person
Breakfast367 kcal · 25g protein · 41g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 367 kcal, 25g protein, 41g carbs.
Recipe
Ingredients
- 175g 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.
Lunch393 kcal · 47g protein · 32g carbs · 15 min
Grilled Chicken and Chickpea Power Salad
Made with chicken breast, tinned chickpeas, mixed leaves. Ready in 15 min — 393 kcal, 47g protein, 32g carbs.
Recipe
Ingredients
- 150g chicken breast
- ½ of a standard tin of chickpeas, drained
- 3 generous handfuls mixed leaves (about 80g)
- 8 cherry tomatoes
- 50g cucumber
- 1 tbsp lemon dressing
Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed.
- Rinse mixed leaves, then slice or chop cherry tomatoes and cucumber.
- Arrange chicken breast, chickpeas, mixed leaves, cherry tomatoes and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner777 kcal · 55g protein · 78g carbs · 20 min
Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg
Made with lean sirloin steak, brown rice, courgette. Ready in 20 min — 777 kcal, 55g protein, 78g carbs.
Recipe
Ingredients
- 200g lean sirloin steak
- 80g brown rice (dry weight)
- 1 courgette
- 1 red pepper
- 1 tbsp olive oil
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the lean sirloin steak in a non-stick pan over medium heat until cooked through. Meanwhile roast courgette and red pepper at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in olive oil, and heat through before serving.
Snack255 kcal · 6g protein · 43g carbs · 3 min
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 255 kcal, 6g protein, 43g carbs.
Recipe
Ingredients
- 1 banana
- 1 tbsp peanut butter
- 2 rice cakes
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Top rice cakes with banana and peanut butter and serve.
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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Simple High-Protein Low Effort 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
1792 kcal - 133g protein, 194g carbs, 56g fat, 23g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (367 kcal, 25g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (393 kcal, 47g protein, 32g carbs, 8g fat, 9g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (777 kcal, 55g protein, 78g carbs, 27g fat, 6g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (255 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
Tuesday
1799 kcal - 134g protein, 210g carbs, 50g fat, 26g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (372 kcal, 26g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (471 kcal, 40g protein, 65g carbs, 7g fat, 3g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (722 kcal, 59g protein, 91g carbs, 12g fat, 16g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (234 kcal, 9g protein, 13g carbs, 18g fat, 3g fibre per person)
Wednesday
1801 kcal - 139g protein, 189g carbs, 53g fat, 31g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (358 kcal, 24g protein, 41g carbs, 12g fat, 4g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (405 kcal, 40g protein, 37g carbs, 12g fat, 3g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (800 kcal, 59g protein, 89g carbs, 21g fat, 20g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (238 kcal, 16g protein, 22g carbs, 8g fat, 4g fibre per person)
Thursday
1797 kcal - 142g protein, 188g carbs, 56g fat, 25g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (386 kcal, 27g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (487 kcal, 37g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (635 kcal, 52g protein, 70g carbs, 18g fat, 10g fibre per person)
- Snack: Light Mozzarella and Tomato (289 kcal, 26g protein, 9g carbs, 13g fat, 1g fibre per person)
Friday
1799 kcal - 137g protein, 171g carbs, 65g fat, 12g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (413 kcal, 29g protein, 44g carbs, 15g fat, 5g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (543 kcal, 46g protein, 75g carbs, 8g fat, 3g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (656 kcal, 46g protein, 51g carbs, 30g fat, 4g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
Saturday
1799 kcal - 133g protein, 214g carbs, 53g fat, 34g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (300 kcal, 13g protein, 57g carbs, 5g fat, 8g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (534 kcal, 37g protein, 46g carbs, 25g fat, 7g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (740 kcal, 62g protein, 80g carbs, 21g fat, 13g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (225 kcal, 21g protein, 31g carbs, 2g fat, 6g fibre per person)
Sunday
1799 kcal - 131g protein, 199g carbs, 61g fat, 31g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (340 kcal, 14g protein, 65g carbs, 5g fat, 9g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (582 kcal, 43g protein, 82g carbs, 13g fat, 12g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (725 kcal, 48g protein, 49g carbs, 37g fat, 9g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (152 kcal, 26g protein, 3g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Chicken breast 380g
- Tinned chickpeas 140g
- Lean sirloin steak 210g
- King prawns 725g
- Turkey mince lean 200g
- Chicken tikka 140g
- Turkey 4 sausages
- Red lentils 95g
- Smoked salmon 55g
- Beef tomato 1
- Mackerel fillet 210g
- Eggs 6
- Salmon fillet 160g
- Turkey breast slices 85g
Carbs & Grains
- Brown rice 260g
- Rice 2 cakes
- Wholemeal pasta 180g
- Wholemeal 1 tortilla
- Wholemeal 3 pittas
- Wholemeal 2 rolls
- New potatoes 490g
- White potatoes 260g
Vegetables
- Mixed leaves 75g
- Cherry tomatoes 3 x 300g packs (787g required)
- Cucumber 1 (93g required)
- Courgette 4
- Red pepper 4
- Baby spinach 130g
- Tinned tomatoes 2 x 400g tins (758g required)
- Onion 2
- Lettuce 40g
- Celery 2 stalks
- Spring onion 4
- Watercress 45g
- Green beans 110g
- Carrot 160g
- Broccoli 160g
- Spinach 70g
- Romaine lettuce 50g
Dairy & Eggs
- Skyr 1kg
- Mint yogurt sauce 30g
- Light cream cheese 30g
- Cottage cheese 440g
- Light mozzarella 110g
- Semi-skimmed milk 1 x 1L carton (437ml required)
- Reduced-fat feta 70g
Fruit
- Banana 6
- mixed berries 180g
Herbs & Spices
- Garlic 16 cloves
- Mixed herbs 1.5 tbsp
- Paprika 1 tsp
- Basil, optional to taste x2
- Chilli flakes, optional to taste
Condiments & Oils
- Honey 2.5 tbsp
- Lemon dressing 14g
- Olive oil 4.5 tbsp
- Peanut butter 16g
- Mustard dressing 22g
- Mustard 1 tsp
- Light mayo 17g
Extras
- Walnuts 100g
- Lemon juice, optional to taste x4
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Rye 7 crackers
- Balsamic glaze 1 tsp
- Bran Flakes 100g
- Lemon 1
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 low effort 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 136g 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 low effort plan?
Plenty of low effort 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 low effort 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 Low (10–20 min/day) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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