What this plan is for
A Generic UK supermarket weight loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Weight Loss Meal Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 131g 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
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal131g protein196g carbs55g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person153g protein · 164g carbs per person
Breakfast475 kcal · 30g protein · 44g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 475 kcal, 30g protein, 44g carbs.
Recipe
Ingredients
- 2 eggs
- 2 generous handfuls baby spinach (about 60g)
- 100g mushrooms
- 2 slices of wholemeal bread
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop baby spinach and mushrooms, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and olive oil.
Lunch317 kcal · 45g protein · 8g carbs · 15 min
Lean Beef Mince Lettuce Wraps
Made with lean beef mince, romaine lettuce leaves, spring onion. Ready in 15 min — 317 kcal, 45g protein, 8g carbs.
Recipe
Ingredients
- 200g lean beef mince
- 5 romaine lettuce leaves
- 2 spring onions
- 1 tbsp soy sauce
- 2 garlic cloves
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
- Cook the lean beef mince with garlic and ginger in a large non-stick pan, breaking it up, until browned.
- Stir in spring onions and soy sauce and cook for 2-3 minutes until hot through.
- Spoon the filling into the lettuce leaves and serve immediately.
Dinner841 kcal · 72g protein · 89g carbs · 20 min
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 841 kcal, 72g protein, 89g carbs.
Recipe
Ingredients
- 225g king prawns
- 100g brown rice (dry weight)
- 2 eggs
- 90g frozen peas
- 2¼ tbsp soy sauce
- 1 tsp sesame oil
Allergens in this meal: Cereals containing gluten, Crustaceans, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Stir-fry frozen peas in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
- Add the cooled rice and king prawns, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Snack167 kcal · 6g protein · 23g carbs · 5 min
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 167 kcal, 6g protein, 23g carbs.
Recipe
Ingredients
- 2 carrot
- 4 tbsp plus 1 tsp hummus
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion carrot as needed.
- Put carrot in a bowl or lidded container, adding hummus just before eating.
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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
Weight Loss Meal 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 - 153g protein, 164g carbs, 58g fat, 24g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (475 kcal, 30g protein, 44g carbs, 20g fat, 8g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (317 kcal, 45g protein, 8g carbs, 9g fat, 2g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (841 kcal, 72g protein, 89g carbs, 22g fat, 6g fibre per person)
- Snack: Carrot Sticks with Hummus (167 kcal, 6g protein, 23g carbs, 7g fat, 8g fibre per person)
Tuesday
1800 kcal - 181g protein, 151g carbs, 54g fat, 33g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (478 kcal, 30g protein, 45g carbs, 20g fat, 8g fibre per person)
- Lunch: Tuna Niçoise Salad (543 kcal, 59g protein, 42g carbs, 16g fat, 8g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (519 kcal, 65g protein, 30g carbs, 16g fat, 10g fibre per person)
- Snack: Tuna on Rye Crackers (260 kcal, 27g protein, 34g carbs, 2g fat, 7g fibre per person)
Wednesday
1799 kcal - 122g protein, 216g carbs, 58g fat, 39g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (577 kcal, 37g protein, 54g carbs, 24g fat, 9g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (493 kcal, 22g protein, 82g carbs, 13g fat, 15g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (589 kcal, 58g protein, 74g carbs, 9g fat, 12g fibre per person)
- Snack: Almond Butter with Celery Sticks (140 kcal, 5g protein, 6g carbs, 12g fat, 3g fibre per person)
Thursday
1798 kcal - 142g protein, 170g carbs, 60g fat, 29g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (474 kcal, 30g protein, 44g carbs, 20g fat, 8g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (309 kcal, 44g protein, 8g carbs, 8g fat, 2g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (819 kcal, 50g protein, 104g carbs, 24g fat, 11g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (196 kcal, 18g protein, 14g carbs, 8g fat, 8g fibre per person)
Friday
1800 kcal - 87g protein, 244g carbs, 58g fat, 35g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (373 kcal, 24g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (549 kcal, 30g protein, 68g carbs, 16g fat, 4g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (529 kcal, 25g protein, 102g carbs, 8g fat, 22g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (349 kcal, 8g protein, 39g carbs, 18g fat, 3g fibre per person)
Saturday
1799 kcal - 105g protein, 251g carbs, 39g fat, 33g fibre- Breakfast: Oat Porridge with Berries (458 kcal, 14g protein, 73g carbs, 10g fat, 12g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (381 kcal, 17g protein, 64g carbs, 9g fat, 11g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (712 kcal, 56g protein, 85g carbs, 14g fat, 7g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (248 kcal, 18g protein, 29g carbs, 6g fat, 3g fibre per person)
Sunday
1801 kcal - 129g protein, 174g carbs, 59g fat, 28g fibre- Breakfast: Oat Porridge with Berries (451 kcal, 14g protein, 72g carbs, 10g fat, 12g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (609 kcal, 41g protein, 59g carbs, 20g fat, 12g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (553 kcal, 39g protein, 43g carbs, 25g fat, 4g fibre per person)
- Snack: Sliced Cooked Chicken Breast (188 kcal, 35g protein, 0g carbs, 4g fat, 0g fibre per person)
Weekly shopping list
Protein
- Eggs 15
- Lean beef mince 400g
- King prawns 230g
- Tinned tuna in spring water 260g
- Chicken breast 350g
- Cod fillet 270g
- Firm tofu 220g
- Tinned mackerel in brine 120g
- Tinned chickpeas 190g
- Lean beef strips 200g
- Green lentils 95g
- Mackerel fillet 170g
Carbs & Grains
- Wholemeal bread 12 slices
- Brown rice 360g
- New potatoes 750g
- Wholemeal 3 pittas
- Oat 4 biscuits
- Rolled oats 160g
- Low-sugar granola 30g
Vegetables
- Baby spinach 280g
- Mushrooms 575g
- Romaine lettuce 90g
- Spring onion 10
- peas 90g
- Carrot 3
- Green beans 290g
- Cherry tomatoes 1 x 300g pack (157g required)
- Cucumber 1 (264g required)
- Courgette 3
- Red pepper 3
- Spinach 170g
- Celery 6 sticks
- Broccoli 220g
- edamame beans 170g
- Red onion 1
- Sweet potato 240g
- Tinned tomatoes 1 x 400g tin (370g required)
- Watercress 40g
Dairy & Eggs
- Low-fat yogurt 95g
- Oat milk 1 x 1L carton (574ml required)
- Low-fat Greek yogurt 150g
- Halloumi 80g
Fruit
- mixed berries 160g
- Pomegranate seeds 30g
Herbs & Spices
- Garlic 7 cloves
- Ginger 1.25 tbsp
- Mint 1.25 tsp
- Parsley, optional to taste
- Cumin 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Olive oil 2.5 tbsp
- Soy sauce 6.5 tbsp
- Sesame oil 1.25 tsp
- Hummus 250g
- Tikka paste 35g
- Almond butter 1.5 tbsp
- Teriyaki sauce 45g
- Lemon dressing 30g
- Peanut butter 15g
- Honey 1 tsp
- Mustard dressing 19g
Extras
- Olives 1 x 300g jar (46g required)
- Cauliflower 350g
- Rye 5 crackers
- Lemon juice 1.25 tsp
- Lemon 2
- Sesame seeds 1.25 tsp
- Sea salt, optional to taste
- stir-fry veg 200g
- Lemon juice, optional to taste
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 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 131g 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 weight loss plan?
Plenty of weight loss 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 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 1,800 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 Standard (20–30 min/day) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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