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.
Lean Protein Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 125g 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
1,806 kcal125g protein207g carbs54g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person88g protein · 228g carbs per person
Breakfast405 kcal · 12g protein · 64g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 405 kcal, 12g protein, 64g carbs.
Recipe
Ingredients
- 70g rolled oats
- 250ml oat milk
- 70g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with frozen mixed berries.
Lunch505 kcal · 29g protein · 87g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 505 kcal, 29g protein, 87g carbs.
Recipe
Ingredients
- 90g red lentils
- 1 carrot
- ¾ onion
- 2 celery stalks
- 1 wholemeal roll
- 425ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onion and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onion and celery for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Dinner501 kcal · 34g protein · 31g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 501 kcal, 34g protein, 31g carbs.
Recipe
Ingredients
- 3 eggs
- 50g reduced-fat feta
- 2 generous handfuls spinach (about 50g)
- 7 cherry tomatoes
- ¾ tsp olive oil
- ¾ tsp mixed herbs
- 1 wholemeal roll
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 spinach and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with reduced-fat feta, olive oil, mixed herbs and wholemeal roll.
Snack389 kcal · 13g protein · 46g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 389 kcal, 13g protein, 46g carbs.
Recipe
Ingredients
- 40g rolled oats
- 1 tbsp plus 2 tsp peanut butter
- ¾ tbsp honey
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
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
Lean Protein 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
1800 kcal - 88g protein, 228g carbs, 55g fat, 39g fibre- Breakfast: Oat Porridge with Berries (405 kcal, 12g protein, 64g carbs, 9g fat, 11g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (505 kcal, 29g protein, 87g carbs, 3g fat, 15g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (501 kcal, 34g protein, 31g carbs, 26g fat, 6g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (389 kcal, 13g protein, 46g carbs, 17g fat, 7g fibre per person)
Tuesday
1811 kcal - 118g protein, 231g carbs, 43g fat, 41g fibre- Breakfast: Oat Porridge with Berries (404 kcal, 12g protein, 64g carbs, 9g fat, 11g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (400 kcal, 34g protein, 46g carbs, 10g fat, 6g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (733 kcal, 54g protein, 80g carbs, 20g fat, 19g fibre per person)
- Snack: Mini Protein Overnight Oats (274 kcal, 18g protein, 41g carbs, 4g fat, 5g fibre per person)
Wednesday
1801 kcal - 129g protein, 207g carbs, 53g fat, 36g fibre- Breakfast: Oat Porridge with Berries (457 kcal, 14g protein, 73g carbs, 10g fat, 12g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (415 kcal, 42g protein, 37g carbs, 12g fat, 3g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (650 kcal, 47g protein, 65g carbs, 25g fat, 16g fibre per person)
- Snack: Pea Protein Green Smoothie (279 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
Thursday
1801 kcal - 116g protein, 251g carbs, 42g fat, 42g fibre- Breakfast: Oat Porridge with Berries (464 kcal, 14g protein, 74g carbs, 10g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (489 kcal, 25g protein, 76g carbs, 12g fat, 12g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (718 kcal, 55g protein, 99g carbs, 15g fat, 17g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (130 kcal, 22g protein, 2g carbs, 5g fat, 1g fibre per person)
Friday
1823 kcal - 103g protein, 234g carbs, 51g fat, 47g fibre- Breakfast: Oat Porridge with Berries (416 kcal, 13g protein, 66g carbs, 9g fat, 11g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (594 kcal, 41g protein, 44g carbs, 26g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (604 kcal, 44g protein, 96g carbs, 7g fat, 25g fibre per person)
- Snack: Banana and Almonds (209 kcal, 5g protein, 28g carbs, 9g fat, 4g fibre per person)
Saturday
1801 kcal - 148g protein, 185g carbs, 62g fat, 22g fibre- Breakfast: Greek Yogurt with Mixed Berries (241 kcal, 24g protein, 27g carbs, 5g fat, 3g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (469 kcal, 49g protein, 41g carbs, 14g fat, 2g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (711 kcal, 56g protein, 80g carbs, 23g fat, 12g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (380 kcal, 19g protein, 37g carbs, 20g fat, 5g fibre per person)
Sunday
1805 kcal - 171g protein, 113g carbs, 71g fat, 26g fibre- Breakfast: Greek Yogurt with Mixed Berries (276 kcal, 27g protein, 31g carbs, 6g fat, 3g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (455 kcal, 54g protein, 23g carbs, 14g fat, 5g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (846 kcal, 70g protein, 58g carbs, 36g fat, 18g fibre per person)
- Snack: Hard-Boiled Eggs (228 kcal, 20g protein, 1g carbs, 15g fat, 0g fibre per person)
Weekly shopping list
Protein
- Red lentils 180g
- Eggs 6
- Lean beef strips 140g
- Turkey 4 sausages
- Chicken tikka 150g
- Pork loin 200g
- Pea protein powder 30g
- Lean stewing beef 200g
- King prawns 120g
- Salmon fillet 140g
- Quorn mince 180g
- Chicken breast 180g
- Pork tenderloin 230g
- Turkey mince lean 240g
- Lean lamb mince 270g
Carbs & Grains
- Rolled oats 440g
- Wholemeal 2 rolls
- Wholemeal 3 tortillas
- Soba noodles 80g
- Quinoa 70g
- Wholemeal pasta 80g
Vegetables
- Carrot 380g
- Onion 5
- Celery 4 stalks
- Spinach 80g
- Cherry tomatoes 1 x 300g pack (115g required)
- Sweet potato 800g
- Mixed leaves 70g
- Red onion 1
- Tinned tomatoes 3 x 400g tins (1081g required)
- Lettuce 40g
- Cucumber 1 (242g required)
- Parsnip 150g
- Edamame beans 100g
- Red pepper 1
- Romaine lettuce 170g
- Baby spinach 55g
- Spring onion 3
- Peas 110g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1594ml required)
- Reduced-fat feta 55g
- Skyr 85g
- Semi-skimmed milk 1 x 1L carton (85ml required)
- Mint yogurt sauce 30g
- Low-fat Greek yogurt 500g
- Parmesan 11g
Fruit
- mixed berries 625g
- Banana 2
- Apple 2
Herbs & Spices
- Mixed herbs 1.75 tsp
- Paprika 1 tsp
- Rosemary 2.25 tsp
- Ginger 2.5 tsp
- Garlic 12 cloves
- Garam masala 2.75 tsp
Condiments & Oils
- Vegetable stock 1 cube (makes 500ml; 428ml required)
- Olive oil 2.5 tbsp
- Peanut butter 30g
- Honey 1.75 tbsp
- Balsamic dressing 13g
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Beef stock 300ml
- Light mayo 15g
- Lemon dressing 13g
- Light Caesar dressing 23g
- Hoisin sauce 30g
Extras
- Chia seeds 5g
- Lemon juice, optional to taste
- Pumpkin seeds 9g
- Almonds 18g
- Reduced-fat cheddar 50g
- Oatcakes 5
- Sesame seeds 1.5 tsp
- Cauliflower 400g
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 125g 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 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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