Co-op Lower-Sugar 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 130g of protein, built around Co-op's Honest Value (launched November 2024) for an estimated £55–80/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.
Plan summary
Individual days vary around these figures.
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric.
Recipe
Ingredients
- 3 eggs
- 2 slices of rye bread
- ½ tsp turmeric
- black pepper, to taste
- 4g butter
- 1 generous handful baby spinach (about 25g)
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
- Slice or chop baby spinach, then cook them in butter in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl with turmeric, then add them to the pan and cook over medium heat, stirring gently until softly set.
- Toast rye bread, then serve with the eggs and black pepper, to taste.
Chicken and Orzo Soup
Made with chicken breast, orzo pasta, carrot.
Recipe
Ingredients
- 125g chicken breast
- 50g orzo pasta (dry weight)
- 1 carrot
- 2 celery stalks
- ¾ onion
- 500ml chicken stock
- parsley fresh, to taste
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop the carrot, celery and onion.
- Put them in a large pan with the chicken stock, bring to the boil, then add the chicken breast and simmer gently for 12-15 minutes, until cooked through.
- Lift out the chicken and shred it. Add the orzo pasta to the pan and simmer for 8-10 minutes, until tender.
- Return the chicken to the pan, season to taste and scatter over the parsley before serving.
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion.
Recipe
Ingredients
- 100g red lentils
- 175g tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp ginger
- 1¾ tsp garam masala
- 70g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, season to taste and serve hot.
Turkey Breast and Cream Cheese Roll-Up
Made with turkey breast slices, light cream cheese, cucumber slices.
Recipe
Ingredients
- 75g turkey breast slices
- 25g light cream cheese
- 3¼ cucumber slices
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Lay the turkey breast slices flat and spread each one with light cream cheese.
- Put a cucumber slice at one end of each and roll up tightly.
- Eat straight away, or pack into a lidded container and keep chilled.
Weekly Shopping List
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Estimated cost: £55–80/week for 1 person from Co-op. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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.
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.
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.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| 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 | £55–80/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. |
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.
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 weight loss plan cost per week?
This plan is designed for Co-op and is estimated at £55–80 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 130g of protein per day across the week, based on the meals actually selected — well above 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 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.
Feedback
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