Monday
1500 kcal - 73g protein- Breakfast: Chia and Oat Overnight Pot with Berries (459 kcal, 16g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (496 kcal, 30g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (545 kcal, 27g protein)
Iceland Balanced Plate Weekly High Protein Low Calorie Plan — 1,500 kcal
Free printable UK high protein low calorie meal plan for Iceland: 7 days at ~1,500 kcal/day, £20–30/week estimate, macros and shopping list.
SupermarketIceland
Calorie target~1500 kcal/day
Weekly budget£20–30
Prep difficultyStandard (20–30 min/day)
Best forFat loss while preserving muscle mass
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forFat loss while preserving muscle mass
Calories~1500 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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 Balanced Plate Weekly High Protein Low Calorie Plan — 1,500 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.
7-day meal plan
Tuesday
1500 kcal - 102g protein- Breakfast: Chia and Oat Overnight Pot with Berries (391 kcal, 14g protein)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (549 kcal, 42g protein)
- Dinner: Lamb Keema with Cauliflower Rice (560 kcal, 46g protein)
Wednesday
1500 kcal - 104g protein- Breakfast: Chia and Oat Overnight Pot with Berries (396 kcal, 14g protein)
- Lunch: Mackerel and Brown Rice Salad (536 kcal, 39g protein)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (568 kcal, 51g protein)
Thursday
1500 kcal - 103g protein- Breakfast: Chia and Oat Overnight Pot with Berries (411 kcal, 14g protein)
- Lunch: Chickpea and Tuna Salad (433 kcal, 38g protein)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (656 kcal, 51g protein)
Friday
1500 kcal - 106g protein- Breakfast: Chia and Oat Overnight Pot with Berries (417 kcal, 15g protein)
- Lunch: Smoked Salmon and Quinoa Salad (542 kcal, 41g protein)
- Dinner: Turkey Mince and Sweet Potato Bake (541 kcal, 50g protein)
Saturday
1500 kcal - 89g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (470 kcal, 22g protein)
- Lunch: Turkey and Avocado Wholemeal Wrap (493 kcal, 38g protein)
- Dinner: Tofu Pad Thai (537 kcal, 29g protein)
Sunday
1500 kcal - 111g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (438 kcal, 21g protein)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (500 kcal, 44g protein)
- Dinner: Lean Beef and Sweet Potato Stew (562 kcal, 46g protein)
Weekly shopping list
Protein
- Firm tofu 225g
- Salmon fillet 160g
- Lean lamb mince 210g
- Tinned mackerel in brine 135g
- Chicken breast 215g
- Tinned tuna in spring water 160g
- Tinned chickpeas 165g
- Lean beef strips 220g
- Smoked salmon 115g
- Turkey mince lean 225g
- Eggs 2
- Turkey breast slices 110g
- Pork tenderloin 190g
- Lean stewing beef 210g
- Beef stock 310ml
Carbs & Grains
- Rolled oats 75g
- Brown rice 100g dry
- New potatoes 210g
- Wholemeal flour 90g
- Wholemeal tortilla 1
- Rice noodles 90g dry
Vegetables
- Tinned tomatoes 500g
- Onion 1
- Red pepper 1
- Peas 85g
- Cucumber half
- Red onion half
- Sweet potato 280g
- Spinach 115g
- Avocado half
- Baby spinach 35g
- Spring onion 3
- Peanuts 20g
- Parsnip 105g
- Carrot 105g
Dairy & Eggs
- Oat milk 250ml
- Coconut milk light 215ml
- Semi-skimmed milk 170ml
- Low-fat yogurt 110g
Extras & Condiments
- Chia seeds 2.5 tsp
- Frozen mixed berries 100g
- Maple syrup 1.25 tsp
- Roasted mixed veg 185g
- Tahini 25g
- Lemon juice
- Sesame seeds 1.25 tsp
- Mixed beans tinned 500g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Green beans 105g
- Lemon 1
- Olive oil 1 tsp
- Cauliflower 320g
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Lemon dressing 15g
- Curry paste 30g
- Frozen stir-fry veg 220g
- Soy sauce 2.25 tbsp
- Quinoa 90g dry
- Dill 1.25 tsp
- Mixed leaves 70g
- Paprika 1.25 tsp
- Blueberries 55g
- Mustard 1 tsp
- Beansprouts 110g
- Tamari 2.25 tbsp
- Lime juice
- Mixed herbs 1 tsp
Your 7-Day Meal Plan
Monday
1500 kcal73g protein
Breakfast459 kcal · 16g protein · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 459 kcal, 16g protein.
Recipe
- Add Rolled oats 75g, Chia seeds 2.5 tsp, Oat milk 250ml, Frozen mixed berries 100g, Maple syrup 1.25 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch496 kcal · 30g protein · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 496 kcal, 30g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Firm tofu 225g, Brown rice 100g dry, Roasted mixed veg 185g, Tahini 25g, Lemon juice, Sesame seeds 1.25 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner545 kcal · 27g protein · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 545 kcal, 27g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Mixed beans tinned 500g, Tinned tomatoes 500g, Onion 1, Red pepper 1, Chilli powder 1.25 tsp, Cumin 1.25 tsp, Brown rice 100g dry.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Iceland.
Protein
- Firm tofu 225g
- Salmon fillet 160g
- Lean lamb mince 210g
- Tinned mackerel in brine 135g
- Chicken breast 215g
- Tinned tuna in spring water 160g
- Tinned chickpeas 165g
- Lean beef strips 220g
- Smoked salmon 115g
- Turkey mince lean 225g
- Eggs 2
- Turkey breast slices 110g
- Pork tenderloin 190g
- Lean stewing beef 210g
- Beef stock 310ml
Carbs & Grains
- Rolled oats 75g
- Brown rice 100g dry
- New potatoes 210g
- Wholemeal flour 90g
- Wholemeal tortilla 1
- Rice noodles 90g dry
Vegetables
- Tinned tomatoes 500g
- Onion 1
- Red pepper 1
- Peas 85g
- Cucumber half
- Red onion half
- Sweet potato 280g
- Spinach 115g
- Avocado half
- Baby spinach 35g
- Spring onion 3
- Peanuts 20g
- Parsnip 105g
- Carrot 105g
Dairy & Eggs
- Oat milk 250ml
- Coconut milk light 215ml
- Semi-skimmed milk 170ml
- Low-fat yogurt 110g
Extras & Condiments
- Chia seeds 2.5 tsp
- Frozen mixed berries 100g
- Maple syrup 1.25 tsp
- Roasted mixed veg 185g
- Tahini 25g
- Lemon juice
- Sesame seeds 1.25 tsp
- Mixed beans tinned 500g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Green beans 105g
- Lemon 1
- Olive oil 1 tsp
- Cauliflower 320g
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Lemon dressing 15g
- Curry paste 30g
- Frozen stir-fry veg 220g
- Soy sauce 2.25 tbsp
- Quinoa 90g dry
- Dill 1.25 tsp
- Mixed leaves 70g
- Paprika 1.25 tsp
- Blueberries 55g
- Mustard 1 tsp
- Beansprouts 110g
- Tamari 2.25 tbsp
- Lime juice
- Mixed herbs 1 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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)
🥦 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 high protein low calorie 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 high protein low calorie 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?
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
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