What this plan is for
An Iceland high protein low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Iceland High-Variety High Protein Low Calorie Plan — 1,500 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 121g of protein, built around Iceland's Iceland own label for roughly £20–30/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Your week at a glance
1 personPlan summary
SupermarketIceland
GoalHigh Protein Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,500 kcal121g protein161g carbs43g fat22g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1502 kcal per person122g protein · 170g carbs per person
Breakfast355 kcal · 31g protein · 12g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 355 kcal, 31g protein, 12g carbs.
Recipe
Ingredients
- 200g firm tofu
- ¾ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1 tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch454 kcal · 38g protein · 62g carbs · 15 min
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 454 kcal, 38g protein, 62g carbs.
Recipe
Ingredients
- 175g king prawns
- 80g brown rice (dry weight)
- 3 garlic cloves
- lemon juice, to taste
- 2 generous handfuls baby spinach (about 60g)
- 1 tsp olive oil
Allergens in this meal: Crustaceans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add garlic for the final minute and cook until fragrant.
- Rinse and dry baby spinach.
- Arrange king prawns, brown rice (dry weight), lemon juice, to taste and baby spinach in a bowl and finish with olive oil.
Dinner693 kcal · 53g protein · 96g carbs · 45 min
Lean Beef and Sweet Potato Stew
Made with lean stewing beef, sweet potato, tinned tomatoes. Ready in 45 min — 693 kcal, 53g protein, 96g carbs.
Recipe
Ingredients
- 200g lean stewing beef
- 1 medium sweet potato
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 2 carrot
- 275ml beef stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic, carrot, medium sweet potato and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the lean stewing beef with onion, garlic and carrot for 5-7 minutes.
- Stir in beef stock, then simmer gently until tender and thickened.
- Taste, season and portion for serving.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/week for 1 person from Iceland. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 45 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details And Assumptions
Iceland Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for freezer-friendly, low-effort and batch-cook plans with vegetables, fish, chicken and ready-to-cook bases.
- Use frozen veg and protein to keep weekday cooking quick and reduce missed fresh ingredients.
- Pair freezer mains with simple fresh sides if a plan needs more volume or fibre.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Iceland | Iceland pages lean into freezer-friendly protein, vegetables and low-waste backup meals. |
| Budget | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Higher variety | High-variety plans trade extra decisions for less repetition. |
Printable meal plan PDF
Iceland High-Variety 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 macros and the weekly shopping list.
7-day meal plan
Monday
1502 kcal - 122g protein, 170g carbs, 42g fat, 24g fibre- Breakfast: Tofu Scramble with Peppers (355 kcal, 31g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (454 kcal, 38g protein, 62g carbs, 7g fat, 3g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (693 kcal, 53g protein, 96g carbs, 14g fat, 16g fibre per person)
Tuesday
1498 kcal - 122g protein, 159g carbs, 43g fat, 33g fibre- Breakfast: Tofu Scramble with Peppers (330 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (488 kcal, 25g protein, 68g carbs, 12g fat, 8g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (680 kcal, 68g protein, 80g carbs, 11g fat, 21g fibre per person)
Wednesday
1500 kcal - 140g protein, 143g carbs, 44g fat, 16g fibre- Breakfast: Tofu Scramble with Peppers (427 kcal, 37g protein, 14g carbs, 25g fat, 6g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (548 kcal, 46g protein, 75g carbs, 9g fat, 3g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (525 kcal, 57g protein, 54g carbs, 10g fat, 7g fibre per person)
Thursday
1499 kcal - 109g protein, 164g carbs, 44g fat, 27g fibre- Breakfast: Tofu Scramble with Peppers (337 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (499 kcal, 26g protein, 69g carbs, 13g fat, 8g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (663 kcal, 54g protein, 84g carbs, 11g fat, 15g fibre per person)
Friday
1502 kcal - 132g protein, 146g carbs, 44g fat, 19g fibre- Breakfast: Tofu Scramble with Peppers (368 kcal, 32g protein, 12g carbs, 22g fat, 5g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (471 kcal, 40g protein, 65g carbs, 7g fat, 3g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (663 kcal, 60g protein, 69g carbs, 15g fat, 11g fibre per person)
Saturday
1499 kcal - 95g protein, 173g carbs, 50g fat, 23g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (528 kcal, 27g protein, 73g carbs, 14g fat, 8g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (585 kcal, 46g protein, 66g carbs, 19g fat, 10g fibre per person)
Sunday
1501 kcal - 124g protein, 175g carbs, 33g fat, 13g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (478 kcal, 40g protein, 66g carbs, 8g fat, 3g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (637 kcal, 62g protein, 75g carbs, 8g fat, 5g fibre per person)
Weekly shopping list
Protein
- Firm tofu 975g
- King prawns 725g
- Lean stewing beef 190g
- Silken tofu 410g
- Chicken thighs 200g
- Green lentils 90g
- Tinned tuna 170g
- Egg 6
- Turkey mince lean 180g
- Chicken breast 180g
- Pork tenderloin 190g
- Tuna steak 200g
Carbs & Grains
- Brown rice 650g
- Wholemeal pasta 170g
- Wholemeal bread 4 slices
Vegetables
- Mixed peppers 480g
- Baby spinach 250g
- Sweet potato 650g
- Tinned tomatoes 3 x 400g tins (1081g required)
- Onion 3
- Carrot 2
- Edamame beans 270g
- Spinach 90g
- Spring onion 3
- Mixed leaves 70g
- Mushrooms 200g
- Asparagus 150g
Dairy & Eggs
- Low-fat crème fraîche 50g
- Butter 10g
Fruit
- Apple 1
Herbs & Spices
- Turmeric 2.5 tsp
- Cumin 2.5 tsp
- Garlic 25 cloves
- Paprika 1.75 tsp
- Mixed herbs 1 tsp
- Thyme 1 tsp
- Black pepper, optional to taste x2
- Rosemary 1 tsp
Condiments & Oils
- Olive oil 4.25 tbsp
- Beef stock 290ml
- Miso paste 2.75 tbsp
- Soy sauce 3.75 tbsp
- Lemon dressing 17g
Extras
- Lemon juice, optional to taste x5
- Sesame seeds 2.75 tsp
Shopping This Plan At Iceland
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
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Rotate in a protein you have not used yet that week (turkey, tofu, prawns) rather than repeating the same one
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
🥦 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. Bonus Card can reduce this further.
How much protein does this plan provide per day?
This plan averages 121g 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 high protein low calorie plan?
Plenty of high protein low calorie plans share the same 1,500 kcal target — the difference here is that the meal rotation actively avoids repeating the same protein twice in one day.
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 all 7 days at 1,500 kcal/day, the Iceland shopping list, and your chosen household portion sizes.
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. Recipes are rated Higher variety and use ingredients available at Iceland — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.