Monday
1500 kcal - 86g protein- Breakfast: Baked Beans on Wholemeal Toast (427 kcal, 20g protein)
- Lunch: Miso Tofu and Edamame Bowl (512 kcal, 34g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (561 kcal, 32g protein)
Iceland Vegan High-Fibre Weekly High Protein Low Calorie Plan — 1,500 kcal
Free printable vegan 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
DietVegan
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
DietVegan
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 Vegan High-Fibre 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 - 60g protein- Breakfast: Baked Beans on Wholemeal Toast (456 kcal, 21g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (496 kcal, 18g protein)
- Dinner: Chickpea and Sweet Potato Stew (548 kcal, 21g protein)
Wednesday
1500 kcal - 77g protein- Breakfast: Baked Beans on Wholemeal Toast (420 kcal, 19g protein)
- Lunch: Black Bean Burrito Bowl (528 kcal, 24g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (552 kcal, 34g protein)
Thursday
1500 kcal - 63g protein- Breakfast: Baked Beans on Wholemeal Toast (482 kcal, 22g protein)
- Lunch: Lentil and Roasted Vegetable Soup (495 kcal, 22g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (523 kcal, 19g protein)
Friday
1500 kcal - 79g protein- Breakfast: Baked Beans on Wholemeal Toast (423 kcal, 19g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (496 kcal, 29g protein)
- Dinner: Tofu Pad Thai (581 kcal, 31g protein)
Saturday
1500 kcal - 58g protein- Breakfast: Chia Seed Pudding with Mango (362 kcal, 12g protein)
- Lunch: Chickpea and Spinach Curry with Rice (582 kcal, 23g protein)
- Dinner: Chickpea and Spinach Coconut Curry (556 kcal, 23g protein)
Sunday
1500 kcal - 63g protein- Breakfast: Chia Seed Pudding with Mango (372 kcal, 12g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (531 kcal, 24g protein)
- Dinner: Red Lentil Dahl with Brown Rice (597 kcal, 27g protein)
Weekly shopping list
Protein
- Silken tofu 185g
- Firm tofu 245g
- Tinned chickpeas 260g
- Black beans tinned 240g
- Green lentils 140g
- Red lentils 140g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 100g dry
- Wholemeal pitta 1
- Wholemeal roll 1
- Wholewheat noodles 95g dry
- Rice noodles 95g dry
Vegetables
- Edamame beans 120g
- Broccoli 245g
- Spring onion 2
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Sweet potato 330g
- Tinned tomatoes 525g
- Sweetcorn 70g
- Courgette 1
- Red pepper 1
- Onion 1
- Peanuts 25g
- Baby spinach 130g
- Carrot 1
- Celery 3 stalks
Dairy & Eggs
- Tinned coconut milk light 240ml
- Butternut squash 550g
- Coconut milk 260ml
- Coconut milk light 260ml
Extras & Condiments
- Reduced-sugar baked beans 245g
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Sesame seeds 1.25 tsp
- Teriyaki sauce 50g
- Hummus 105g
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Salsa 60g
- Coriander fresh
- Lime juice
- Mixed frozen veg 240g
- Curry paste 35g
- Vegetable stock 700ml
- Garlic 3 cloves
- Ginger 1.25 tsp
- Beansprouts 120g
- Tamari 2.5 tbsp
- Chia seeds 40g
- Mango chunks 130g
- Vanilla extract drop
- Curry powder 2.5 tsp
- Garam masala 2.75 tsp
Your 7-Day Meal Plan
Monday
1500 kcal86g protein
Breakfast427 kcal · 20g protein · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 427 kcal, 20g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Reduced-sugar baked beans 245g, Wholemeal bread 2 slices.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch512 kcal · 34g protein · 15 min
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 512 kcal, 34g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Silken tofu 185g, Edamame beans 120g, Brown rice 100g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, 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.
Dinner561 kcal · 32g protein · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 561 kcal, 32g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 245g, Brown rice 110g dry, Broccoli 245g, Teriyaki sauce 50g, Sesame seeds 1.25 tsp, Spring onion 2.
- 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
- Silken tofu 185g
- Firm tofu 245g
- Tinned chickpeas 260g
- Black beans tinned 240g
- Green lentils 140g
- Red lentils 140g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 100g dry
- Wholemeal pitta 1
- Wholemeal roll 1
- Wholewheat noodles 95g dry
- Rice noodles 95g dry
Vegetables
- Edamame beans 120g
- Broccoli 245g
- Spring onion 2
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Sweet potato 330g
- Tinned tomatoes 525g
- Sweetcorn 70g
- Courgette 1
- Red pepper 1
- Onion 1
- Peanuts 25g
- Baby spinach 130g
- Carrot 1
- Celery 3 stalks
Dairy & Eggs
- Tinned coconut milk light 240ml
- Butternut squash 550g
- Coconut milk 260ml
- Coconut milk light 260ml
Extras & Condiments
- Reduced-sugar baked beans 245g
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Sesame seeds 1.25 tsp
- Teriyaki sauce 50g
- Hummus 105g
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Salsa 60g
- Coriander fresh
- Lime juice
- Mixed frozen veg 240g
- Curry paste 35g
- Vegetable stock 700ml
- Garlic 3 cloves
- Ginger 1.25 tsp
- Beansprouts 120g
- Tamari 2.5 tbsp
- Chia seeds 40g
- Mango chunks 130g
- Vanilla extract drop
- Curry powder 2.5 tsp
- Garam masala 2.75 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)
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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Iceland.
Feedback
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