Co-op High-Fibre Weekly High-Protein Low Calorie Plan — 1,600 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,600 kcal/day and averages 128g of protein, built around Co-op's Honest Value (launched November 2024) for an estimated £50–80/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1600 kcal per person115g protein · 144g carbs per person
Breakfast409 kcal · 26g protein · 32g carbs · 10 min
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter.
Recipe
Ingredients
3 eggs
2 slices of wholemeal bread
4g butter
1 tbsp plus 2 tsp semi-skimmed milk
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
Crack the eggs into a bowl, add semi-skimmed milk, season lightly and whisk with a fork. Heat butter in a non-stick pan, then cook the eggs over medium heat, stirring gently until softly set.
Toast wholemeal bread, then serve with the eggs.
Lunch434 kcal · 30g protein · 37g carbs · 20 min
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans.
Recipe
Ingredients
125g salmon fillet
175g new potatoes
80g green beans
¾ lemon
¾ tsp olive oil
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
Boil the new potatoes in lightly salted water until tender, then drain if needed.
Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add green beans and cook until tender.
Serve the new potatoes with salmon fillet, green beans, lemon and olive oil, then season to taste.
Dinner757 kcal · 59g protein · 75g carbs · 50 min
Slow-Cooked Lamb and Red Lentil Stew
Made with lean lamb shoulder, red lentils, tinned tomatoes.
Recipe
Ingredients
175g lean lamb shoulder
80g red lentils
¾ of a standard tin of tomatoes
¾ onion
3 garlic cloves
¾ tsp cinnamon
¾ tsp cumin
Method
Peel and chop onion and garlic into even pieces.
Heat a large pan over medium heat and brown the lean lamb shoulder with onion and garlic for 5-7 minutes.
Stir in cinnamon and cumin, then add red lentils and tomatoes with enough water to cover and simmer gently until tender and thickened.
Estimated cost: £50–80/week for 1 person from Co-op. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Dairy & Eggs
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
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.
Use 2 five-container glass packs to provide at least 10 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
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The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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
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
🥦 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 is estimated at £50–80 per week for one person at typical UK prices, 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 128g 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 1,600 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 1,600 kcal/day, the Co-op 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 Co-op — no specialist equipment or advanced technique is needed.
