Monday
1500 kcal - 100g protein- Breakfast: Oat Porridge with Berries (387 kcal, 13g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (460 kcal, 34g protein)
- Dinner: Lean Beef and Sweet Potato Stew (653 kcal, 53g protein)
Work Lunch Weekly Weight Loss Plan — 1,500 kcal
Free printable UK weight loss meal plan for UK supermarkets: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAny UK supermarket
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forAnyone aiming for a sustainable calorie deficit
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Export This Meal Plan as a PDF
Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Work Lunch Weekly Weight Loss Plan — 1,500 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 89g protein- Breakfast: Oat Porridge with Berries (369 kcal, 13g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (462 kcal, 21g protein)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (669 kcal, 55g protein)
Wednesday
1500 kcal - 107g protein- Breakfast: Oat Porridge with Berries (375 kcal, 13g protein)
- Lunch: Baked Cod with Sweet Potato Wedges (563 kcal, 49g protein)
- Dinner: King Prawn Egg Fried Brown Rice (562 kcal, 45g protein)
Thursday
1500 kcal - 94g protein- Breakfast: Oat Porridge with Berries (400 kcal, 14g protein)
- Lunch: Cannellini Bean and Tomato Soup (400 kcal, 20g protein)
- Dinner: Chicken and Mushroom Wholemeal Pasta (700 kcal, 60g protein)
Friday
1500 kcal - 115g protein- Breakfast: Oat Porridge with Berries (414 kcal, 14g protein)
- Lunch: Tiger Prawn and Mango Salad (440 kcal, 36g protein)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (646 kcal, 65g protein)
Saturday
1500 kcal - 126g protein- Breakfast: High-Protein Yogurt with Homemade Granola (432 kcal, 34g protein)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (591 kcal, 51g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (477 kcal, 41g protein)
Sunday
1500 kcal - 103g protein- Breakfast: High-Protein Yogurt with Homemade Granola (413 kcal, 33g protein)
- Lunch: Lean Beef Stir-Fry with Brown Rice (598 kcal, 48g protein)
- Dinner: Red Lentil Dahl with Brown Rice (489 kcal, 22g protein)
Weekly shopping list
Protein
- Lean stewing beef 240g
- Beef stock 360ml
- Red lentils 115g
- Turkey mince lean 230g
- Cod fillet 210g
- King prawns 235g
- Eggs 2
- Chicken breast 225g
- Tuna steak 260g
- Lean beef strips 195g
Carbs & Grains
- Rolled oats 95g
- Wholemeal pitta 1
- Wholemeal roll 1
- Wholemeal pasta 105g dry
- Brown rice 105g dry
- Low-sugar granola 45g
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 10
- Sweet potato 300g
- Tinned tomatoes 480g
- Onion 1
- Carrot 2
- Celery 2 stalks
- Frozen peas 95g
- Mushrooms 250g
- Red onion quarter
- Asparagus 195g
- Mixed peppers 170g
- Spinach 70g
Dairy & Eggs
- Oat milk 360ml
- Cottage cheese 240g
- Skyr 225g
Extras & Condiments
- Frozen mixed berries 95g
- Mixed herbs 1.25 tsp
- Garlic 4 cloves
- Vegetable stock 575ml
- Olive oil 1.25 tsp
- Paprika 1.25 tsp
- Lemon 1
- Soy sauce 2.25 tbsp
- Sesame oil 1.25 tsp
- Cannellini beans tinned 250g
- Basil
- Low-fat crème fraîche 65g
- Thyme 1.25 tsp
- Mango 3/4
- Mixed leaves 105g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Lemon juice
- Frozen berries 90g
- Reduced-fat feta 70g
- Frozen stir-fry veg 165g
- Ginger 1 tsp
- Garam masala 2.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal100g protein
Breakfast387 kcal · 13g protein · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 387 kcal, 13g protein.
Recipe
- Lay out the ingredients: Rolled oats 95g, Oat milk 360ml, Frozen mixed berries 95g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch460 kcal · 34g protein · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 460 kcal, 34g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Cottage cheese 240g, Courgette 1 roasted, Red pepper 1 roasted, Cherry tomatoes 10, Mixed herbs 1.25 tsp, Wholemeal pitta 1.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner653 kcal · 53g protein · 45 min
Lean Beef and Sweet Potato Stew
Made with lean stewing beef, sweet potato, tinned tomatoes. Ready in 45 min — 653 kcal, 53g protein.
Recipe
- Prep the listed ingredients: Lean stewing beef 240g, Sweet potato 300g, Tinned tomatoes 480g, Onion 1, Garlic 4 cloves, Carrot 2, Beef stock 360ml.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Lean stewing beef 240g
- Beef stock 360ml
- Red lentils 115g
- Turkey mince lean 230g
- Cod fillet 210g
- King prawns 235g
- Eggs 2
- Chicken breast 225g
- Tuna steak 260g
- Lean beef strips 195g
Carbs & Grains
- Rolled oats 95g
- Wholemeal pitta 1
- Wholemeal roll 1
- Wholemeal pasta 105g dry
- Brown rice 105g dry
- Low-sugar granola 45g
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 10
- Sweet potato 300g
- Tinned tomatoes 480g
- Onion 1
- Carrot 2
- Celery 2 stalks
- Frozen peas 95g
- Mushrooms 250g
- Red onion quarter
- Asparagus 195g
- Mixed peppers 170g
- Spinach 70g
Dairy & Eggs
- Oat milk 360ml
- Cottage cheese 240g
- Skyr 225g
Extras & Condiments
- Frozen mixed berries 95g
- Mixed herbs 1.25 tsp
- Garlic 4 cloves
- Vegetable stock 575ml
- Olive oil 1.25 tsp
- Paprika 1.25 tsp
- Lemon 1
- Soy sauce 2.25 tbsp
- Sesame oil 1.25 tsp
- Cannellini beans tinned 250g
- Basil
- Low-fat crème fraîche 65g
- Thyme 1.25 tsp
- Mango 3/4
- Mixed leaves 105g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Lemon juice
- Frozen berries 90g
- Reduced-fat feta 70g
- Frozen stir-fry veg 165g
- Ginger 1 tsp
- Garam masala 2.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
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.
Can I print this weight loss meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.
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.
Feedback
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