What this plan is for
A Co-op weight loss plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Co-op Budget Low Effort Weight Loss Plan - 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 115g 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
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,498 kcal115g protein160g carbs46g fat28g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1500 kcal per person117g protein · 198g carbs per person
Breakfast434 kcal · 37g protein · 31g carbs · 15 min
Light Full English Breakfast
Made with back bacon rashers, eggs, reduced-sugar baked beans. Ready in 15 min — 434 kcal, 37g protein, 31g carbs.
Recipe
Ingredients
- 2 back bacon rashers
- 2 eggs
- 90g reduced-sugar baked beans
- 70g mushrooms
- 1 slice of wholemeal bread
- olive oil spray, as needed
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook back bacon rashers in a non-stick pan until browned and cooked through.
- Add mushrooms to the pan and cook until softened; warm the reduced-sugar baked beans gently in a small saucepan.
- Cook the eggs to your liking and toast the wholemeal bread.
- Serve everything together while hot.
Lunch326 kcal · 18g protein · 61g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 326 kcal, 18g protein, 61g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 175ml vegetable stock
- basil, to taste
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 and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner740 kcal · 62g protein · 106g carbs · 35 min
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes. Ready in 35 min — 740 kcal, 62g protein, 106g carbs.
Recipe
Ingredients
- 200g chicken thighs
- 70g wholemeal couscous (dry weight)
- ½ of a standard tin of tomatoes
- 90g chickpeas, drained
- 1 onion
- 1¾ tsp ras el hanout
- 1 lemon
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the chicken thighs with onion for 5-7 minutes.
- Stir in ras el hanout, then add chickpeas and the juice of the lemon with enough water to cover and simmer gently until tender and thickened.
- Meanwhile, cook the couscous according to its packet instructions, then drain and serve alongside.
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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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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 1,500 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Co-op Budget Low Effort Weight Loss 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
1500 kcal - 117g protein, 198g carbs, 33g fat, 41g fibre- Breakfast: Light Full English Breakfast (434 kcal, 37g protein, 31g carbs, 18g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (326 kcal, 18g protein, 61g carbs, 2g fat, 19g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (740 kcal, 62g protein, 106g carbs, 13g fat, 15g fibre per person)
Tuesday
1500 kcal - 128g protein, 159g carbs, 44g fat, 25g fibre- Breakfast: Light Full English Breakfast (433 kcal, 37g protein, 31g carbs, 18g fat, 7g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (401 kcal, 40g protein, 36g carbs, 12g fat, 3g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (666 kcal, 51g protein, 92g carbs, 14g fat, 15g fibre per person)
Wednesday
1499 kcal - 152g protein, 136g carbs, 40g fat, 29g fibre- Breakfast: Light Full English Breakfast (526 kcal, 46g protein, 34g carbs, 23g fat, 8g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (473 kcal, 56g protein, 39g carbs, 10g fat, 11g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (500 kcal, 50g protein, 63g carbs, 7g fat, 10g fibre per person)
Thursday
1491 kcal - 101g protein, 155g carbs, 53g fat, 26g fibre- Breakfast: Light Full English Breakfast (407 kcal, 36g protein, 26g carbs, 18g fat, 6g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (574 kcal, 29g protein, 90g carbs, 12g fat, 17g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (510 kcal, 36g protein, 39g carbs, 23g fat, 3g fibre per person)
Friday
1500 kcal - 102g protein, 166g carbs, 47g fat, 26g fibre- Breakfast: Light Full English Breakfast (361 kcal, 31g protein, 24g carbs, 15g fat, 6g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (508 kcal, 26g protein, 79g carbs, 10g fat, 15g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (631 kcal, 45g protein, 63g carbs, 22g fat, 5g fibre per person)
Saturday
1497 kcal - 103g protein, 127g carbs, 62g fat, 27g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (299 kcal, 22g protein, 37g carbs, 7g fat, 5g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (439 kcal, 22g protein, 15g carbs, 32g fat, 4g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (759 kcal, 59g protein, 75g carbs, 23g fat, 18g fibre per person)
Sunday
1501 kcal - 104g protein, 178g carbs, 44g fat, 20g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (343 kcal, 26g protein, 42g carbs, 8g fat, 6g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (567 kcal, 31g protein, 70g carbs, 17g fat, 4g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (591 kcal, 47g protein, 66g carbs, 19g fat, 10g fibre per person)
Weekly shopping list
Protein
- Back bacon 9 rashers
- Eggs 9
- Chicken thighs 210g
- Tinned chickpeas 270g
- Chicken tikka 140g
- Lean stewing beef 190g
- Chicken breast 180g
- Cod fillet 230g
- Green lentils 170g
- Mackerel fillet 160g
- Lean sirloin steak 170g
- Red lentils 85g
- Tinned mackerel in brine 120g
- Pork tenderloin 200g
Carbs & Grains
- Wholemeal bread 9 slices
- Wholemeal couscous 75g
- Wholemeal 1 tortilla
- New potatoes 500g
- Brown rice 150g
Vegetables
- Mushrooms 370g
- Tinned tomatoes 4 x 400g tins (1251g required)
- Onion 4
- Lettuce 40g
- Cucumber 1 (251g required)
- Sweet potato 750g
- Carrot 2
- Mixed leaves 140g
- Cherry tomatoes 2 x 300g packs (336g required)
- Green beans 170g
- Baby spinach 100g
- Spring onion 3
- Watercress 35g
- Courgette 2
- Red pepper 2
- Red onion 1
Dairy & Eggs
- Mint yogurt sauce 30g
- Cottage cheese 270g
- Halloumi 85g
Fruit
- Apple 1
Herbs & Spices
- Garlic 10 cloves
- Basil, optional to taste
- Parsley, optional to taste
- Cumin 2.5 tsp
- Black pepper, optional to taste x2
- Cinnamon 1 tsp
- Rosemary 1 tsp
Condiments & Oils
- Olive oil spray, optional light coating x5
- Vegetable stock 1 cube (makes 500ml; 185ml required)
- Beef stock 280ml
- Lemon dressing 35g
- Olive oil 3 tbsp
- Tahini 35g
- Mustard dressing 17g
Tins & Jars
- Reduced-sugar baked beans 460g
- Cannellini beans 190g
Extras
- Ras el hanout 2 tsp
- Lemon 2
- Lemon juice, optional to taste x3
- Balsamic glaze 1 tsp
- Lean lamb shoulder 170g
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 weight loss 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 115g 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 1,500 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 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 1,500 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 Low (10–20 min/day) and use ingredients available at Co-op — no specialist equipment or advanced technique is needed.
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