Iceland Vegan Cook-Once Weekly Budget Fat Loss Plan — 1,800 kcal
Budget-conscious fat loss on a tight food budget. This 7-day plan targets 1,800 kcal/day and averages 77g of protein, built around Iceland's Iceland own label for an estimated £30–60/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person77g protein · 295g carbs per person
Breakfast440 kcal · 13g protein · 70g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries.
Recipe
Ingredients
70g rolled oats
275ml oat milk
70g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
Put rolled oats and oat milk in a small saucepan and stir to combine.
Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
Spoon into a bowl and top with frozen mixed berries.
Lunch463 kcal · 24g protein · 73g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber.
Recipe
Ingredients
70g soba noodles (dry weight)
90g edamame beans
½ cucumber
1 red pepper
1 tbsp soy sauce
1 tsp sesame oil
1 tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the noodles according to their packet instructions, then drain and cool slightly.
Slice or chop cucumber and red pepper. Cook edamame beans in boiling water for 3-4 minutes, then drain.
Arrange the cooked soba noodles, edamame beans, cucumber and red pepper in a bowl and finish with soy sauce, sesame oil and ginger.
Dinner735 kcal · 36g protein · 128g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion.
Recipe
Ingredients
½ medium butternut squash (about 375g)
90g red lentils
1 onion
2 garlic cloves
650ml vegetable stock
1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop onion, garlic and medium butternut squash into even pieces.
Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
Taste, season and serve with wholemeal roll on the side.
Snack163 kcal · 4g protein · 24g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter.
Recipe
Ingredients
1 apple
1 tbsp peanut butter
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion apple as needed.
Combine apple and peanut butter in a bowl or lidded container.
Estimated cost: £30–60/week for 1 person from Iceland. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
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.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
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Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Oat Porridge with Berries for quick breakfasts.
Cook and portion five lunches of Edamame and Soba Noodle Salad.
Batch cook Butternut Squash and Lentil Soup with Bread and Teriyaki Tofu with Brown Rice and Broccoli as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Apple and Peanut Butter, Pea Protein Green Smoothie, Peanut Butter with Celery Sticks, Almonds and Dried Cranberries, and Almond Butter with Celery Sticks.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
A frozen specialist rather than a full weekly shop — strongest as a top-up for the freezer half of a plan.
Value rangeIceland own label
Loyalty pricingBonus Card
What Iceland is good for here
Frozen protein and vegetables at low cost with effectively no waste, which suits prep-ahead weeks.
Frozen portions make calorie control easier because pack sizes are consistent.
Useful for freezer-friendly plans where batches are cooked and stored rather than eaten fresh.
Worth knowing before you shop
Limited fresh produce and store-cupboard range — most plans need a second shop elsewhere.
Freezer space is the practical constraint, not budget.
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 Iceland's Iceland own label range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
Frequently Asked Questions
How much does this budget fat loss plan cost per week?
This plan is designed for Iceland and is estimated at £30–60 per week for one person at typical UK prices, depending on what you already have at home. Bonus Card can reduce this further.
How much protein does this plan provide per day?
This plan averages 77g 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 budget fat loss plan?
Plenty of budget fat loss plans share the same 1,800 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
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 all 7 days at 1,800 kcal/day, the Iceland shopping list, and your chosen household portion sizes.
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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Iceland.
