Iceland Vegan Freezer-Friendly Budget Fat Loss Plan — 1,800 kcal
Free 7-day Vegan budget fat loss meal plan for Iceland. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 280 kcal, 9g protein.
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 320 kcal, 16g protein.
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 440 kcal, 22g protein.
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 160 kcal, 5g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Iceland.
Protein
- Silken tofu 150g
- Firm tofu 200g
- Black beans tinned 200g
- Green lentils 100g
Carbs & Grains
- Brown rice 80g dry
- Wholemeal pitta 1
- Rice cakes 2
- Wholewheat noodles 80g dry
Vegetables
- Tinned tomatoes 400g
- Onion 1
- Red pepper 1
- Celery sticks 4
- Edamame beans 100g
- Broccoli 200g
- Spring onion 2
- Pea protein powder 30g
- Spinach 30g
- Courgette 1 roasted
- Sweet potato 250g
- Sweetcorn 60g
- Peanuts 20g
- Baby spinach 100g
Dairy & Eggs
- Coconut milk 200ml
- Almond butter 1 tbsp
- Oat milk 250ml
- Peanut butter 1 tbsp
- Butternut squash 400g
Extras & Condiments
- Chia seeds 30g
- Mango chunks 100g
- Vanilla extract drop
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Mixed beans tinned 400g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Sesame seeds 1 tsp
- Teriyaki sauce 40g
- Banana half
- Hummus 80g
- Paprika 1 tsp
- Salsa 50g
- Coriander fresh
- Lime juice
- Curry paste 30g
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Almonds 25g
- Dried cranberries 20g
- Turmeric 0.5 tsp
- Olive oil 1 tsp
- Ginger 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Walnuts 25g
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.
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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Iceland.