What this plan is for
A Co-op low effort plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Co-op Budget Standard Prep Low Effort Plan - 1,800 kcal
Simple meals with minimal cooking. This 7-day plan targets 1,800 kcal/day and averages 121g of protein, built around Co-op's Honest Value (launched November 2024) for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketCo-op
GoalLow Effort
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal121g protein230g carbs45g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1795 kcal per person118g protein · 212g carbs per person
Breakfast286 kcal · 12g protein · 55g 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 — 286 kcal, 12g protein, 55g carbs.
Recipe
Ingredients
- 40g 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.
Lunch506 kcal · 35g protein · 51g carbs · 12 min
Smoked Salmon and Quinoa Salad
Made with smoked salmon, quinoa, cucumber. Ready in 12 min — 506 kcal, 35g protein, 51g carbs.
Recipe
Ingredients
- 100g smoked salmon
- 80g quinoa (dry weight)
- ½ cucumber
- 1 tsp dill
- lemon juice, to taste
- 2 generous handfuls mixed leaves (about 60g)
Allergens in this meal: Fish. 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.
- Rinse mixed leaves, then slice or chop cucumber.
- Arrange smoked salmon, quinoa (dry weight), cucumber, dill, lemon juice, to taste and mixed leaves in a bowl.
Dinner803 kcal · 57g protein · 81g carbs · 20 min
Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg
Made with lean sirloin steak, brown rice, courgette. Ready in 20 min — 803 kcal, 57g protein, 81g carbs.
Recipe
Ingredients
- 225g lean sirloin steak
- 90g brown rice (dry weight)
- 1 courgette
- 1 red pepper
- 1 tbsp olive oil
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the lean sirloin steak in a non-stick pan over medium heat until cooked through. Meanwhile roast courgette and red pepper at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in olive oil, and heat through before serving.
Snack200 kcal · 14g protein · 25g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 200 kcal, 14g protein, 25g carbs.
Recipe
Ingredients
- 3 rice cakes
- 100g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
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.
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Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
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
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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Co-op Budget Standard Prep Low Effort 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
1795 kcal - 118g protein, 212g carbs, 51g fat, 24g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (286 kcal, 12g protein, 55g carbs, 5g fat, 8g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (506 kcal, 35g protein, 51g carbs, 13g fat, 9g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (803 kcal, 57g protein, 81g carbs, 28g fat, 6g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (200 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Tuesday
1800 kcal - 107g protein, 271g carbs, 24g fat, 45g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (289 kcal, 12g protein, 55g carbs, 5g fat, 8g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (515 kcal, 36g protein, 51g carbs, 13g fat, 9g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (775 kcal, 38g protein, 134g carbs, 4g fat, 22g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (221 kcal, 21g protein, 31g carbs, 2g fat, 6g fibre per person)
Wednesday
1803 kcal - 109g protein, 256g carbs, 39g fat, 35g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (279 kcal, 12g protein, 54g carbs, 4g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (599 kcal, 33g protein, 104g carbs, 3g fat, 18g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (723 kcal, 61g protein, 76g carbs, 19g fat, 5g fibre per person)
- Snack: Apple with Walnuts (202 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
Thursday
1799 kcal - 125g protein, 268g carbs, 25g fat, 38g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (299 kcal, 12g protein, 57g carbs, 5g fat, 8g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (621 kcal, 35g protein, 107g carbs, 4g fat, 19g fibre per person)
- Dinner: Chicken Fajita Bowl with Brown Rice (712 kcal, 59g protein, 96g carbs, 9g fat, 10g fibre per person)
- Snack: Cottage Cheese with Cucumber (167 kcal, 19g protein, 8g carbs, 7g fat, 1g fibre per person)
Friday
1800 kcal - 154g protein, 194g carbs, 55g fat, 28g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (378 kcal, 16g protein, 73g carbs, 6g fat, 10g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (673 kcal, 46g protein, 57g carbs, 32g fat, 9g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (581 kcal, 63g protein, 61g carbs, 11g fat, 8g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (168 kcal, 29g protein, 3g carbs, 6g fat, 1g fibre per person)
Saturday
1800 kcal - 102g protein, 178g carbs, 79g fat, 28g fibre- Breakfast: Overnight Oats with Banana (504 kcal, 19g protein, 88g carbs, 9g fat, 11g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (504 kcal, 35g protein, 43g carbs, 24g fat, 7g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (604 kcal, 40g protein, 39g carbs, 31g fat, 7g fibre per person)
- Snack: Peanut Butter with Celery Sticks (188 kcal, 8g protein, 8g carbs, 15g fat, 3g fibre per person)
Sunday
1801 kcal - 133g protein, 232g carbs, 41g fat, 39g fibre- Breakfast: Overnight Oats with Banana (546 kcal, 20g protein, 94g carbs, 9g fat, 12g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (445 kcal, 46g protein, 38g carbs, 13g fat, 3g fibre per person)
- Dinner: Cod and Chickpea Stew (583 kcal, 61g protein, 72g carbs, 8g fat, 19g fibre per person)
- Snack: Banana and Almonds (227 kcal, 6g protein, 28g carbs, 11g fat, 5g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 200g
- Lean sirloin steak 220g
- Red lentils 300g
- Turkey breast slices 80g
- King prawns 350g
- Eggs 7
- Chicken breast 210g
- Salmon fillet 340g
- Tinned tuna 190g
- Chicken tikka 160g
- Cod fillet 220g
- Tinned chickpeas 220g
Carbs & Grains
- Quinoa 160g
- Brown rice 260g
- Rice 3 cakes
- Wholemeal 4 rolls
- Wholemeal 1 tortilla
- New potatoes 450g
- Rolled oats 170g
Vegetables
- Cucumber 2 (503g required)
- Mixed leaves 200g
- Courgette 1
- Red pepper 1
- Butternut squash 400g
- Onion 5
- Carrot 2
- Celery 4 stalks
- Celery 4 sticks
- peas 80g
- Mixed peppers 210g
- Green beans 230g
- Sweet potato 260g
- Spring onion 3
- Romaine lettuce 55g
- Spinach 60g
- Cherry tomatoes 1 x 300g pack (132g required)
- Lettuce 45g
- Tinned tomatoes 2 x 400g tins (423g required)
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1446ml required)
- Cottage cheese 250g
- Low-fat Greek yogurt 30g
- Reduced-fat feta 60g
- Mint yogurt sauce 35g
Fruit
- mixed berries 420g
- Apple 1
- Banana 3
Herbs & Spices
- Dill 2 tsp
- Garlic 6 cloves
- Mixed herbs 1 tsp
- Paprika 1.25 tsp
- Parsley, optional to taste
Condiments & Oils
- Honey 2.5 tbsp
- Olive oil 2.25 tbsp
- Vegetable stock 4 cubes (makes 2L; 1672ml required)
- Mustard 1 tsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Lemon dressing 19g
- Light mayo 19g
- Peanut butter 35g
Extras
- Bran Flakes 240g
- Lemon juice, optional to taste x3
- Rye 4 crackers
- Walnuts 19g
- Fajita spice 2.25 tsp
- Lemon 3
- Almonds 21g
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
- Keep tinned tuna, mackerel or pre-cooked chicken on hand for a zero-prep protein top-up
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
🥦 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 low effort 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 121g 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 low effort plan?
Plenty of low effort plans share the same 1,800 kcal target — the difference here is that meals are filtered for near-zero active cooking time, not just for being quick recipes.
Can I print this low effort 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 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.
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