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.
Pescatarian 5-a-Day Weekly Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 114g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,803 kcal114g protein201g carbs59g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1797 kcal per person126g protein · 144g carbs per person
Breakfast403 kcal · 34g protein · 26g carbs · 12 min
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 403 kcal, 34g protein, 26g carbs.
Recipe
Ingredients
- 2 eggs
- 75g smoked salmon
- 2 slices of wholemeal bread
- ¾ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- 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 smoked salmon and lemon juice.
Lunch511 kcal · 35g protein · 37g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 511 kcal, 35g protein, 37g carbs.
Recipe
Ingredients
- 125g salmon fillet
- 60g quinoa (dry weight)
- 2 generous handfuls baby spinach (about 50g)
- 40g cucumber
- 2 tsp lemon dressing
- 8g pumpkin seeds
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the salmon fillet for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Rinse baby spinach, then slice or chop cucumber.
- Arrange salmon fillet, quinoa (dry weight), baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner785 kcal · 40g protein · 79g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 785 kcal, 40g protein, 79g carbs.
Recipe
Ingredients
- 150g firm tofu
- 80g chickpeas, drained
- 150g frozen mixed veg
- 150g light coconut milk
- 1 tbsp plus 2 tsp curry paste
- 60g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack98 kcal · 17g protein · 2g carbs · 8 min
Prawn Cocktail in Lettuce Cups
Made with king prawns, light mayo, lemon juice, optional to taste (excluded from nutrition estimate). Ready in 8 min — 98 kcal, 17g protein, 2g carbs.
Recipe
Ingredients
- 100g king prawns
- 2 tsp light mayo
- lemon juice, to taste
- 3 romaine lettuce leaves
Allergens in this meal: Crustaceans, Eggs. Check the label for: Mustard. 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 king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Cool the king prawns slightly, then combine king prawns, light mayo and lemon juice to make the filling and season to taste.
- Spoon the filling into the lettuce leaves and serve immediately.
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
Tins & Jars
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 1,800 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
Pescatarian 5-a-Day Weekly Weight Loss 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
1797 kcal - 126g protein, 144g carbs, 78g fat, 21g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (403 kcal, 34g protein, 26g carbs, 17g fat, 4g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (511 kcal, 35g protein, 37g carbs, 22g fat, 6g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (785 kcal, 40g protein, 79g carbs, 35g fat, 11g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (98 kcal, 17g protein, 2g carbs, 4g fat, 0g fibre per person)
Tuesday
1807 kcal - 112g protein, 159g carbs, 78g fat, 20g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (478 kcal, 41g protein, 30g carbs, 20g fat, 4g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (549 kcal, 30g protein, 68g carbs, 16g fat, 4g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (578 kcal, 38g protein, 39g carbs, 29g fat, 7g fibre per person)
- Snack: Apple with Walnuts (202 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
Wednesday
1801 kcal - 135g protein, 223g carbs, 43g fat, 46g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (473 kcal, 40g protein, 30g carbs, 20g fat, 4g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (596 kcal, 30g protein, 93g carbs, 12g fat, 17g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (616 kcal, 45g protein, 98g carbs, 7g fat, 25g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (116 kcal, 20g protein, 2g carbs, 4g fat, 0g fibre per person)
Thursday
1799 kcal - 137g protein, 210g carbs, 46g fat, 46g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (531 kcal, 45g protein, 35g carbs, 22g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (513 kcal, 32g protein, 85g carbs, 3g fat, 18g fibre per person)
- Dinner: Cod and Chickpea Stew (546 kcal, 57g protein, 68g carbs, 8g fat, 18g fibre per person)
- Snack: Apple with Walnuts (209 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
Friday
1816 kcal - 108g protein, 162g carbs, 83g fat, 23g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (469 kcal, 40g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (624 kcal, 24g protein, 81g carbs, 25g fat, 14g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (515 kcal, 36g protein, 40g carbs, 23g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Saturday
1801 kcal - 90g protein, 252g carbs, 46g fat, 49g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (304 kcal, 23g protein, 37g carbs, 8g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (483 kcal, 25g protein, 67g carbs, 12g fat, 8g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (760 kcal, 36g protein, 138g carbs, 6g fat, 32g fibre per person)
- Snack: Dark Chocolate and Almonds (254 kcal, 6g protein, 10g carbs, 20g fat, 4g fibre per person)
Sunday
1800 kcal - 93g protein, 260g carbs, 42g fat, 44g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (356 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (391 kcal, 17g protein, 65g carbs, 10g fat, 12g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (803 kcal, 39g protein, 139g carbs, 4g fat, 23g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (250 kcal, 10g protein, 13g carbs, 19g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 12
- Smoked salmon 450g
- Salmon fillet 120g
- Firm tofu 160g
- Tinned chickpeas 280g
- King prawns 200g
- Tinned mackerel in brine 120g
- Green lentils 190g
- Quorn mince 180g
- Cod fillet 200g
- Falafel 4
- Mackerel fillet 160g
- Silken tofu 130g
- Red lentils 110g
Carbs & Grains
- Wholemeal bread 13 slices
- Quinoa 60g
- Brown rice 280g
- Wholemeal 2 rolls
- Wholemeal 2 pittas
- Wholemeal pasta 85g
- New potatoes 220g
Vegetables
- Baby spinach 100g
- Cucumber 1 (206g required)
- mixed veg 160g
- Romaine lettuce 65g
- Red onion 1
- Spinach 90g
- Cherry tomatoes 2 x 300g packs (323g required)
- Sweet potato 180g
- Tinned tomatoes 3 x 400g tins (1098g required)
- Onion 5
- Courgette 2
- Red pepper 3
- Mixed leaves 35g
- Tomato 1
- Spring onion 3
- Watercress 35g
- Edamame beans 90g
- Butternut squash 420g
Dairy & Eggs
- Tinned coconut milk light 1 x 400ml tin (151ml required)
- Reduced-fat feta 60g
- Cottage cheese 290g
Fruit
- Apple 2
Herbs & Spices
- Mixed herbs 2 tsp
- Cumin 2.75 tsp
- Garlic 8 cloves
- Paprika 1 tsp
- Parsley, optional to taste
- Black pepper, optional to taste x2
- Chilli powder 1 tsp
Condiments & Oils
- Lemon dressing 25g
- Curry paste 23g
- Light mayo 24g
- Olive oil 1 tsp
- Tahini 18g
- Vegetable stock 3 cubes (makes 1500ml; 1218ml required)
- Hummus 120g
- Mustard dressing 18g
- Miso paste 2.75 tsp
- Soy sauce 2.75 tsp
Tins & Jars
- Mixed beans 350g
Extras
- Lemon juice 1.5 tbsp
- Pumpkin seeds 65g
- Lemon juice, optional to taste x4
- Walnuts 40g
- Dark chocolate chips 30g
- Sesame seeds 1 tsp
- Dark chocolate 70% 30g
- Almonds 17g
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
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
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 114g 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 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from a generic UK supermarket.
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