What this plan is for
A Co-op high protein low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Co-op Budget Batch Cook High Protein Low Calorie Plan - 1,500 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 124g of protein, built around Co-op's Honest Value (launched November 2024) for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketCo-op
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,500 kcal124g protein171g carbs39g fat28g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person123g protein · 180g carbs per person
Breakfast488 kcal · 45g protein · 43g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 488 kcal, 45g protein, 43g carbs.
Recipe
Ingredients
- 20g whey protein powder
- 40g wholemeal flour
- 2 eggs
- 85ml oat milk
- 90g low-fat Greek yogurt
- 50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch388 kcal · 30g protein · 52g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 388 kcal, 30g protein, 52g carbs.
Recipe
Ingredients
- 175g cottage cheese
- 1 courgette, roasted
- 1 red pepper, roasted
- 7 cherry tomatoes
- ¾ tsp mixed herbs
- 1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Cut cherry tomatoes into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Toast or warm wholemeal pitta just before serving.
- Arrange roasted courgette, roasted red pepper, cherry tomatoes, mixed herbs and wholemeal pitta in a bowl and finish with cottage cheese.
Dinner625 kcal · 48g protein · 85g carbs · 45 min
Lean Beef and Sweet Potato Stew
Made with lean stewing beef, sweet potato, tinned tomatoes. Ready in 45 min — 625 kcal, 48g protein, 85g carbs.
Recipe
Ingredients
- 175g lean stewing beef
- 1 medium sweet potato
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- 2 carrot
- 250ml beef stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic, carrot, medium sweet potato and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the lean stewing beef with onion, garlic and carrot for 5-7 minutes.
- Stir in beef stock, then simmer gently until tender and thickened.
- Taste, season and portion for serving.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Co-op. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 34 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details And Assumptions
Co-Op Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for local convenience shops, top-up baskets, simple staples and smaller household meal prep.
- Use flexible recipes because range and pack sizes can vary by store format and local availability.
- Keep the plan built around easy-to-find basics such as eggs, oats, tins, pasta, potatoes, wraps, yogurt and frozen veg where available.
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 | Co-op | Co-op pages suit local top-up shops, smaller baskets and flexible convenience staples. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
- Cook and portion five lunches of Cottage Cheese and Roasted Vegetable Bowl.
- Batch cook Lean Beef and Sweet Potato Stew and Tuna and Sweet Potato Fishcakes with Salad as the main dinner bases, then alternate them Monday to Friday.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Co-op Budget Batch Cook High Protein Low Calorie 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
1501 kcal - 123g protein, 180g carbs, 37g fat, 29g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (488 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (388 kcal, 30g protein, 52g carbs, 9g fat, 8g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (625 kcal, 48g protein, 85g carbs, 13g fat, 14g fibre per person)
Tuesday
1499 kcal - 138g protein, 165g carbs, 37g fat, 24g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (562 kcal, 52g protein, 50g carbs, 17g fat, 8g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (482 kcal, 36g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (455 kcal, 50g protein, 48g carbs, 9g fat, 6g fibre per person)
Wednesday
1501 kcal - 123g protein, 180g carbs, 37g fat, 29g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (488 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (388 kcal, 30g protein, 52g carbs, 9g fat, 8g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (625 kcal, 48g protein, 85g carbs, 13g fat, 14g fibre per person)
Thursday
1499 kcal - 138g protein, 165g carbs, 37g fat, 24g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (562 kcal, 52g protein, 50g carbs, 17g fat, 8g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (482 kcal, 36g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (455 kcal, 50g protein, 48g carbs, 9g fat, 6g fibre per person)
Friday
1501 kcal - 123g protein, 180g carbs, 37g fat, 29g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (488 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (388 kcal, 30g protein, 52g carbs, 9g fat, 8g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (625 kcal, 48g protein, 85g carbs, 13g fat, 14g fibre per person)
Saturday
1500 kcal - 108g protein, 173g carbs, 45g fat, 32g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (511 kcal, 32g protein, 64g carbs, 15g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (373 kcal, 25g protein, 23g carbs, 20g fat, 7g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (616 kcal, 51g protein, 86g carbs, 10g fat, 16g fibre per person)
Sunday
1499 kcal - 115g protein, 155g carbs, 46g fat, 27g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (567 kcal, 36g protein, 70g carbs, 17g fat, 10g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (399 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (533 kcal, 52g protein, 62g carbs, 7g fat, 10g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 120g
- Eggs 21
- Lean stewing beef 525g
- Tinned tuna 290g
- Turkey mince lean 190g
- Chicken breast 190g
Carbs & Grains
- Wholemeal flour 390g
- Wholemeal 5 pittas
- Wholemeal 1 roll
Vegetables
- Courgette 7
- Red pepper 7
- Cherry tomatoes 3 x 300g packs (629g required)
- Sweet potato 1.3kg
- Tinned tomatoes 4 x 400g tins (1405g required)
- Onion 6
- Carrot 8
- Spring onion 4
- Mixed leaves 240g
- Spinach 95g
- Celery 2 stalks
Dairy & Eggs
- Oat milk 1 x 1L carton (458ml required)
- Low-fat Greek yogurt 460g
- Cottage cheese 925g
- Semi-skimmed milk 1 x 1L carton (291ml required)
- Low-fat yogurt 200g
Fruit
- berries 280g
- Blueberries 100g
Herbs & Spices
- Mixed herbs 1.75 tbsp
- Garlic 11 cloves
- Paprika 1 tsp
Condiments & Oils
- Beef stock 800ml
- Lemon dressing 30g
- Olive oil 2 tsp
- Chicken stock 725ml
Shopping This Plan At Co-op
Convenience-led with smaller stores. Priced above the big four, but member pricing and the Honest Value range keep everyday staples reasonable.
Value rangeHonest Value (launched November 2024)
Loyalty pricingCo-op Membership (member pricing)
What Co-op is good for here
- Honest Value covers fresh meat, produce and dairy rather than just cupboard goods.
- Local store footprint makes topping up mid-week realistic when a plan slips.
- Member pricing applies to many staples used across prep plans.
Worth knowing before you shop
- Smaller stores carry less stock, so bulk buying for batch cooking is harder.
- Non-member prices are noticeably higher on the same items.
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 Co-op's Honest Value (launched November 2024) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- 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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 high protein low calorie plan cost per week?
This plan is designed for Co-op and typically costs £30–40 per week for one person, depending on what you already have at home. Co-op Membership (member pricing) can reduce this further.
How much protein does this plan provide per day?
This plan averages 124g 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 high protein low calorie plan?
Plenty of high protein low calorie plans share the same 1,500 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
Can I print this high protein low calorie 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 Co-op shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Co-op — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.