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.
Vegetarian High-Fibre 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 92g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — 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
1,800 kcal92g protein264g carbs45g fat44g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1796 kcal per person77g protein · 265g carbs per person
Breakfast300 kcal · 13g protein · 57g carbs · 3 min
Bran Flakes with Semi-Skimmed Milk and Berries
Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 300 kcal, 13g protein, 57g carbs.
Recipe
Ingredients
- 50g bran flakes
- 200ml semi-skimmed milk
- 80g frozen mixed berries
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Put bran flakes and semi-skimmed milk in a bowl.
- Top with frozen mixed berries and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch624 kcal · 28g protein · 115g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 624 kcal, 28g protein, 115g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 100g)
- ½ of a standard tin of tomatoes
- 80g brown rice (dry weight)
- 2 tsp curry powder
Method
- Peel and chop tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften tomatoes for 5-7 minutes.
- Stir in curry powder, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Dinner700 kcal · 32g protein · 69g carbs · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 700 kcal, 32g protein, 69g carbs.
Recipe
Ingredients
- 100g ricotta
- 90g wholemeal pasta (dry weight)
- 5 generous handfuls baby spinach (about 150g)
- 2 garlic cloves
- 15g parmesan
- 1 tbsp olive oil
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare ricotta, baby spinach, garlic, parmesan and olive oil and warm everything gently in a pan.
- Fold the cooked pasta through the pan, stir in parmesan and olive oil, and heat through before serving.
Snack172 kcal · 4g protein · 24g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 172 kcal, 4g protein, 24g carbs.
Recipe
Ingredients
- 1 apple
- 1 tbsp peanut butter
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and peanut butter in a bowl or lidded container.
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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
Vegetarian High-Fibre 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
1796 kcal - 77g protein, 265g carbs, 53g fat, 43g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (300 kcal, 13g protein, 57g carbs, 5g fat, 8g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (624 kcal, 28g protein, 115g carbs, 8g fat, 19g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (700 kcal, 32g protein, 69g carbs, 32g fat, 11g fibre per person)
- Snack: Apple and Peanut Butter (172 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Tuesday
1806 kcal - 80g protein, 285g carbs, 44g fat, 53g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (313 kcal, 13g protein, 60g carbs, 5g fat, 8g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (669 kcal, 28g protein, 75g carbs, 27g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (647 kcal, 34g protein, 126g carbs, 3g fat, 32g fibre per person)
- Snack: Apple and Peanut Butter (177 kcal, 5g protein, 24g carbs, 9g fat, 5g fibre per person)
Wednesday
1801 kcal - 83g protein, 321g carbs, 21g fat, 63g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (261 kcal, 11g protein, 50g carbs, 4g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (575 kcal, 31g protein, 100g carbs, 3g fat, 18g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (802 kcal, 37g protein, 147g carbs, 6g fat, 34g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 24g carbs, 8g fat, 4g fibre per person)
Thursday
1798 kcal - 85g protein, 257g carbs, 51g fat, 35g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (340 kcal, 14g protein, 65g carbs, 5g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (466 kcal, 32g protein, 27g carbs, 26g fat, 8g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (786 kcal, 34g protein, 135g carbs, 10g fat, 12g fibre per person)
- Snack: Apple and Peanut Butter (206 kcal, 5g protein, 30g carbs, 10g fat, 6g fibre per person)
Friday
1800 kcal - 91g protein, 275g carbs, 44g fat, 45g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (299 kcal, 12g protein, 57g carbs, 5g fat, 8g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (630 kcal, 25g protein, 72g carbs, 25g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (581 kcal, 27g protein, 113g carbs, 8g fat, 24g fibre per person)
- Snack: Pea Protein Green Smoothie (290 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
Saturday
1801 kcal - 100g protein, 252g carbs, 45g fat, 43g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (246 kcal, 21g protein, 31g carbs, 4g fat, 4g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (498 kcal, 25g protein, 77g carbs, 10g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (856 kcal, 35g protein, 123g carbs, 27g fat, 22g fibre per person)
- Snack: Pea Protein Green Smoothie (201 kcal, 19g protein, 21g carbs, 4g fat, 3g fibre per person)
Sunday
1800 kcal - 129g protein, 196g carbs, 56g fat, 28g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (335 kcal, 28g protein, 42g carbs, 6g fat, 6g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (399 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (772 kcal, 47g protein, 98g carbs, 22g fat, 10g fibre per person)
- Snack: Pea Protein Green Smoothie (294 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 725g
- Eggs 11
- Green lentils 290g
- Red lentils 90g
- Pea protein powder 85g
- Firm tofu 210g
Carbs & Grains
- Brown rice 600g
- Wholemeal pasta 95g
- Wholemeal 1 roll
- Low-sugar granola 75g
Vegetables
- Baby spinach 420g
- Tinned tomatoes 3 x 400g tins (1115g required)
- Avocado 1
- Mixed leaves 260g
- Cherry tomatoes 1 x 300g pack (213g required)
- Mushrooms 450g
- Onion 6
- Carrot 4
- Sweet potato mash 270g
- Celery 2 stalks
- Red pepper 4
- Courgette 3
- peas 120g
- Sweet potato 410g
- Spinach 190g
- Broccoli 210g
- Spring onion 2
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1031ml required)
- Ricotta 110g
- Parmesan 40g
- Oat milk 1 x 1L carton (695ml required)
- Skyr 360g
- Coconut milk light 1 x 400ml tin (150ml required)
Fruit
- mixed berries 420g
- Apple 5
- Banana 2
- berries 150g
Herbs & Spices
- Curry powder 2.25 tsp
- Garlic 5 cloves
- Chilli powder 1 tsp
- Cumin 2.75 tsp
- Paprika 1 tsp
Condiments & Oils
- Honey 1.75 tbsp
- Olive oil 1.75 tbsp
- Peanut butter 70g
- Tahini dressing 45g
- Vegetable stock 3 cubes (makes 1500ml; 1354ml required)
- Tahini 15g
- Curry paste 22g
- Teriyaki sauce 45g
Tins & Jars
- Mixed beans 360g
Extras
- Bran Flakes 240g
- Lemon juice, optional to taste
- Sesame seeds 1 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
- 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)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- 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
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 92g 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from a generic UK supermarket.
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