Iceland Vegetarian Cook-Once Weekly Budget Fat Loss Plan — 1,800 kcal

Free printable vegetarian UK budget fat loss meal plan for Iceland: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketIceland
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyBatch cook (prep on Sunday)
Best forBudget-conscious fat loss on ~£30/week
DietVegetarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forBudget-conscious fat loss on ~£30/week
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Iceland Vegetarian Cook-Once Weekly Budget Fat Loss Plan — 1,800 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: IcelandCalories: ~1800 kcal/dayBudget: £20–30Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 92g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (403 kcal, 13g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (566 kcal, 23g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (579 kcal, 43g protein)
  • Snack: Roasted Spiced Chickpeas (252 kcal, 13g protein)

Tuesday

1800 kcal - 82g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (443 kcal, 14g protein)
  • Lunch: Edamame and Soba Noodle Salad (582 kcal, 30g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (526 kcal, 19g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (249 kcal, 19g protein)

Wednesday

1800 kcal - 65g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (417 kcal, 13g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (470 kcal, 21g protein)
  • Dinner: Chickpea and Sweet Potato Stew (548 kcal, 21g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (365 kcal, 10g protein)

Thursday

1800 kcal - 109g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (414 kcal, 13g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (518 kcal, 31g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (596 kcal, 34g protein)
  • Snack: Pea Protein Green Smoothie (272 kcal, 31g protein)

Friday

1800 kcal - 105g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (443 kcal, 14g protein)
  • Lunch: Miso Tofu and Edamame Bowl (582 kcal, 39g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (540 kcal, 33g protein)
  • Snack: Rice Cakes with Cottage Cheese (235 kcal, 19g protein)

Saturday

1800 kcal - 94g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (423 kcal, 26g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (565 kcal, 26g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (518 kcal, 26g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (294 kcal, 16g protein)

Sunday

1800 kcal - 77g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (444 kcal, 27g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (506 kcal, 22g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (579 kcal, 22g protein)
  • Snack: Walnuts and Dried Blueberries (271 kcal, 6g protein)

Weekly shopping list

Protein

  • Tinned chickpeas 250g
  • Quorn mince 250g
  • Red lentils 140g
  • Green lentils 130g
  • Firm tofu 235g
  • Silken tofu 210g
  • Eggs 3
  • Green lentils tinned 235g
  • Green lentils 125g dry

Carbs & Grains

  • Brown rice 100g dry
  • Wholemeal pasta 115g dry
  • Soba noodles 110g dry
  • Wholemeal roll 1
  • Rice cakes 3
  • Wholemeal bread 3 slices
  • Sourdough bread 2 slices
  • Oatcakes 5

Vegetables

  • Baby spinach 125g
  • Tinned tomatoes 250g
  • Onion 1
  • Edamame beans 140g
  • Cucumber 3/4
  • Red pepper 1
  • Courgette 1
  • Sweet potato 330g
  • Spinach 130g
  • Broccoli 260g
  • Spring onion 3
  • Pea protein powder 40g
  • Mushrooms 175g
  • Carrot 2
  • Sweet potato mash 290g
  • Frozen peas 125g

Dairy & Eggs

  • Semi-skimmed milk 250ml
  • Butternut squash 550g
  • Low-fat Greek yogurt 210g
  • Peanut butter 1.25 tbsp
  • Oat milk 320ml
  • Cottage cheese 140g
  • Halloumi 120g

Extras & Condiments

  • Bran Flakes 55g
  • Frozen mixed berries 100g
  • Honey 1.25 tsp
  • Curry powder 2.5 tsp
  • Garlic 4 cloves
  • Mixed herbs 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Soy sauce 1.5 tbsp
  • Sesame oil 1.5 tsp
  • Ginger 1.5 tsp
  • Vegetable stock 975ml
  • Frozen berries 85g
  • Paprika 1.25 tsp
  • Banana 1
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 50g
  • Banana 3/4
  • Miso paste 1.5 tbsp
  • Reduced-sugar baked beans 280g
  • Garlic 1 clove
  • Parsley pinch
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Reduced-fat cheddar 45g
  • Parmesan 25g
  • Walnuts 30g
  • Dried blueberries 25g

Your 7-Day Meal Plan

Monday

1800 kcal92g protein
Breakfast403 kcal · 13g protein · 3 min

Bran Flakes with Semi-Skimmed Milk and Berries

Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 403 kcal, 13g protein.

Recipe
  1. Add the base ingredients to a bowl: Bran Flakes 55g, Semi-skimmed milk 250ml, Frozen mixed berries 100g, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch566 kcal · 23g protein · 20 min

Chickpea and Spinach Curry with Rice

Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 566 kcal, 23g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Tinned chickpeas 250g, Baby spinach 125g, Tinned tomatoes 250g, Brown rice 100g dry, Curry powder 2.5 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner579 kcal · 43g protein · 25 min

Quorn Mince Bolognese with Wholemeal Pasta

Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 579 kcal, 43g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Quorn mince 250g, Wholemeal pasta 115g dry, Tinned tomatoes 500g, Onion 1, Garlic 4 cloves, Mixed herbs 1.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack252 kcal · 13g protein · 5 min

Roasted Spiced Chickpeas

Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 252 kcal, 13g protein.

Recipe
  1. Lay out the ingredients: Tinned chickpeas 250g, Smoked paprika 1.25 tsp, Cumin 0.75 tsp, Olive oil 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Iceland.

Protein

  • Tinned chickpeas 250g
  • Quorn mince 250g
  • Red lentils 140g
  • Green lentils 130g
  • Firm tofu 235g
  • Silken tofu 210g
  • Eggs 3
  • Green lentils tinned 235g
  • Green lentils 125g dry

Carbs & Grains

  • Brown rice 100g dry
  • Wholemeal pasta 115g dry
  • Soba noodles 110g dry
  • Wholemeal roll 1
  • Rice cakes 3
  • Wholemeal bread 3 slices
  • Sourdough bread 2 slices
  • Oatcakes 5

Vegetables

  • Baby spinach 125g
  • Tinned tomatoes 250g
  • Onion 1
  • Edamame beans 140g
  • Cucumber 3/4
  • Red pepper 1
  • Courgette 1
  • Sweet potato 330g
  • Spinach 130g
  • Broccoli 260g
  • Spring onion 3
  • Pea protein powder 40g
  • Mushrooms 175g
  • Carrot 2
  • Sweet potato mash 290g
  • Frozen peas 125g

Dairy & Eggs

  • Semi-skimmed milk 250ml
  • Butternut squash 550g
  • Low-fat Greek yogurt 210g
  • Peanut butter 1.25 tbsp
  • Oat milk 320ml
  • Cottage cheese 140g
  • Halloumi 120g

Extras & Condiments

  • Bran Flakes 55g
  • Frozen mixed berries 100g
  • Honey 1.25 tsp
  • Curry powder 2.5 tsp
  • Garlic 4 cloves
  • Mixed herbs 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Soy sauce 1.5 tbsp
  • Sesame oil 1.5 tsp
  • Ginger 1.5 tsp
  • Vegetable stock 975ml
  • Frozen berries 85g
  • Paprika 1.25 tsp
  • Banana 1
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 50g
  • Banana 3/4
  • Miso paste 1.5 tbsp
  • Reduced-sugar baked beans 280g
  • Garlic 1 clove
  • Parsley pinch
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Reduced-fat cheddar 45g
  • Parmesan 25g
  • Walnuts 30g
  • Dried blueberries 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
  • 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)
  • Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk

💪 Increase protein

  • Add a scoop of unflavoured whey or plant protein to porridge or smoothies
  • Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
  • Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
  • Add a hard-boiled egg as an afternoon snack on rest days
  • Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)

Frequently Asked Questions

How much does this budget fat loss plan cost per week?

This plan is designed for Iceland and typically costs £20–30 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.

How much protein does this plan provide per day?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

Can I swap meals I don't like?

Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.

Can I print this budget fat loss meal plan or save it as a PDF?

Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.

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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Iceland.

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