Weight Loss Meal Plan — 1,500 kcal
Free 7-day weight loss meal plan for UK. Targets ~1500 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
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 350 kcal, 12g protein.
Grilled Chicken Caesar Wrap
Made with chicken breast, wholemeal tortilla, romaine lettuce. Ready in 10 min — 480 kcal, 38g protein.
Lentil and Turkey Sausage Casserole
Made with turkey sausages, red lentils, tinned tomatoes. Ready in 35 min — 500 kcal, 40g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Chicken breast 150g
- Turkey sausages 4
- Red lentils 100g
- Eggs 3
- King prawns 200g
Carbs & Grains
- Rolled oats 80g
- Wholemeal tortilla 1
- Brown rice 90g dry
- New potatoes 150g
- Baking potato 200g
- Wholewheat noodles 90g dry
Vegetables
- Romaine lettuce 60g
- Tinned tomatoes 400g
- Onion 1
- Celery 2 stalks
- Sweet potato 200g
- Baby spinach 60g
- Spring onion 2
- Cherry tomatoes 8
- Broccoli 200g
- Sweetcorn 60g
- Cucumber 50g
- Courgette 1
- Mushrooms 200g
- Carrot 2
Dairy & Eggs
- Semi-skimmed milk 200ml
- Coconut milk light 200ml
- Low-fat Greek yogurt 30g
Extras & Condiments
- Banana 1
- Honey 1 tsp
- Light Caesar dressing 20g
- Parmesan 10g
- Paprika 1 tsp
- Olive oil 1 tsp
- Garlic powder 1 tsp
- Frozen mixed veg 200g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Green beans 80g
- Olives 10
- Reduced-fat crème fraîche 80g
- Tahini 20g
- Lemon juice
- Cumin 1 tsp
- Curry paste 30g
- Tikka paste 30g
- Cauliflower 300g
- Mint 1 tsp
- Weetabix 2 biscuits
- Vegetable stock 500ml
- Pak choi 150g
- Lime juice
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 weight loss 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.