What this plan is for
A Generic UK supermarket weight loss plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Work Lunch Weekly Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 111g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,498 kcal111g protein173g carbs43g fat25g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1487 kcal per person109g protein · 156g carbs per person
Breakfast342 kcal · 19g protein · 30g carbs · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 342 kcal, 19g protein, 30g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 5g butter
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste, then cook them in a non-stick pan over medium heat until softened.
- 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 butter.
Lunch368 kcal · 35g protein · 48g carbs · 25 min
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 368 kcal, 35g protein, 48g carbs.
Recipe
Ingredients
- 175g cod fillet
- 1 medium sweet potato
- 1 tsp olive oil
- 1 tsp paprika
- 1 lemon
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned.
- Meanwhile, bake the cod fillet for 12-18 minutes, until cooked through and it flakes or slices easily.
- Serve the medium sweet potato with cod fillet, lemon, olive oil and paprika, then season to taste.
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.
Weekly Shopping List
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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
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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
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 macros and the weekly shopping list.
7-day meal plan
Monday
1487 kcal - 109g protein, 156g carbs, 50g fat, 18g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (342 kcal, 19g protein, 30g carbs, 16g fat, 4g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (368 kcal, 35g protein, 48g carbs, 7g fat, 8g 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)
Tuesday
1499 kcal - 119g protein, 163g carbs, 44g fat, 26g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (389 kcal, 37g protein, 51g carbs, 7g fat, 8g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (724 kcal, 60g protein, 78g carbs, 20g fat, 13g fibre per person)
Wednesday
1498 kcal - 120g protein, 182g carbs, 33g fat, 23g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (397 kcal, 38g protein, 52g carbs, 7g fat, 8g fibre per person)
- Dinner: Chicken Fajita Bowl with Brown Rice (715 kcal, 60g protein, 96g carbs, 9g fat, 10g fibre per person)
Thursday
1500 kcal - 103g protein, 147g carbs, 62g fat, 26g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (384 kcal, 36g protein, 50g carbs, 7g fat, 8g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (730 kcal, 45g protein, 63g carbs, 38g fat, 13g fibre per person)
Friday
1500 kcal - 124g protein, 161g carbs, 41g fat, 26g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (406 kcal, 38g protein, 53g carbs, 8g fat, 9g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (708 kcal, 64g protein, 74g carbs, 16g fat, 12g fibre per person)
Saturday
1500 kcal - 100g protein, 221g carbs, 31g fat, 39g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (447 kcal, 30g protein, 45g carbs, 14g fat, 4g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (426 kcal, 40g protein, 55g carbs, 8g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (627 kcal, 30g protein, 121g carbs, 9g fat, 26g fibre per person)
Sunday
1501 kcal - 100g protein, 179g carbs, 43g fat, 20g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (418 kcal, 28g protein, 44g carbs, 13g fat, 4g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (377 kcal, 36g protein, 49g carbs, 7g fat, 8g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (706 kcal, 36g protein, 86g carbs, 23g fat, 8g fibre per person)
Weekly shopping list
Protein
- Eggs 13
- Cod fillet 1.3kg
- Lean sirloin steak 210g
- Chicken breast 625g
- Salmon fillet 180g
- Smoked salmon 170g
- Tinned chickpeas 220g
Carbs & Grains
- Wholemeal bread 10 slices
- Brown rice 260g
- White potatoes 250g
- Wholemeal pasta 95g
Vegetables
- Sweet potato 1.9kg
- Courgette 1
- Red pepper 1
- Carrot 150g
- Broccoli 350g
- Mixed peppers 210g
- Onion 1
- Mushrooms 210g
- Cucumber 1 (41g required)
- Tinned tomatoes 2 x 400g tins (438g required)
- Spinach 110g
- mixed veg 200g
- Spring onion 2
Dairy & Eggs
- Butter 25g
- Low-fat Greek yogurt 35g
- Low-fat crème fraîche 55g
- Light cream cheese 85g
Herbs & Spices
- Black pepper, optional to taste x5
- Paprika 2.75 tbsp
- Garlic 5 cloves
- Dill 1 tsp
- Thyme 1.25 tsp
- Cumin 1.25 tsp
Condiments & Oils
- Olive oil 5.5 tbsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
Extras
- Lemon 8
- Fajita spice 2.25 tsp
- Wholemeal bagel 2
- Lemon juice 2.25 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
- 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
- Keep tinned tuna, mackerel or pre-cooked chicken on hand for a zero-prep protein top-up
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
🥦 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 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 111g 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 weight loss plan?
Plenty of weight loss plans share the same 1,500 kcal target — the difference here is that meals are filtered for near-zero active cooking time, not just for being quick recipes.
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 all 7 days at 1,500 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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