What this plan is for
An Iceland high protein low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Iceland High Protein Low Calorie Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 166g of protein, built around Iceland's Iceland own label for roughly £20–30/week. Meals are built around ingredients that freeze well — frozen fish, frozen vegetables, freezer-friendly bases — so a weekly shop keeps for longer and less goes to waste.
Your week at a glance
1 personPlan summary
SupermarketIceland
GoalHigh Protein Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,798 kcal166g protein178g carbs46g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person160g protein · 170g carbs per person
Breakfast185 kcal · 25g protein · 16g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 185 kcal, 25g protein, 16g carbs.
Recipe
Ingredients
- 6 egg whites
- ¾ pepper
- ½ onion
- olive oil spray, as needed
- 1 tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and onion, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with mixed herbs.
Lunch698 kcal · 48g protein · 52g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 698 kcal, 48g protein, 52g carbs.
Recipe
Ingredients
- 150g salmon fillet
- 80g quinoa (dry weight)
- 2 generous handfuls baby spinach (about 60g)
- 50g cucumber
- 1 tbsp lemon dressing
- 10g pumpkin seeds
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the salmon fillet for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Rinse baby spinach, then slice or chop cucumber.
- Arrange salmon fillet, quinoa (dry weight), baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner745 kcal · 67g protein · 93g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 745 kcal, 67g protein, 93g carbs.
Recipe
Ingredients
- 1¼ standard tins of tuna, drained
- 100g wholemeal pasta (dry weight)
- 100g sweetcorn
- ½ of a standard tin of tomatoes
- 30g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare tuna, sweetcorn, tomatoes and reduced-fat cheddar and warm everything gently in a pan.
- Fold the cooked pasta through the pan, then tip everything into an ovenproof dish. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack170 kcal · 20g protein · 9g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 170 kcal, 20g protein, 9g carbs.
Recipe
Ingredients
- 150g cottage cheese
- ½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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.
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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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Iceland High Protein Low Calorie Plan — 1,800 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
1798 kcal - 160g protein, 170g carbs, 49g fat, 27g fibre- Breakfast: Egg White Omelette with Peppers (185 kcal, 25g protein, 16g carbs, 1g fat, 5g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (698 kcal, 48g protein, 52g carbs, 30g fat, 8g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (745 kcal, 67g protein, 93g carbs, 11g fat, 13g fibre per person)
- Snack: Cottage Cheese with Cucumber (170 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
Tuesday
1800 kcal - 162g protein, 174g carbs, 48g fat, 32g fibre- Breakfast: Egg White Omelette with Peppers (185 kcal, 25g protein, 16g carbs, 1g fat, 5g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (406 kcal, 44g protein, 33g carbs, 12g fat, 2g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (943 kcal, 74g protein, 94g carbs, 28g fat, 22g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (266 kcal, 19g protein, 31g carbs, 7g fat, 3g fibre per person)
Wednesday
1795 kcal - 191g protein, 195g carbs, 28g fat, 45g fibre- Breakfast: Egg White Omelette with Peppers (198 kcal, 27g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Chickpea and Tuna Salad (454 kcal, 58g protein, 40g carbs, 7g fat, 10g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (909 kcal, 90g protein, 109g carbs, 14g fat, 28g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (234 kcal, 16g protein, 29g carbs, 6g fat, 1g fibre per person)
Thursday
1792 kcal - 179g protein, 164g carbs, 44g fat, 27g fibre- Breakfast: Egg White Omelette with Peppers (249 kcal, 33g protein, 22g carbs, 1g fat, 7g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (474 kcal, 56g protein, 24g carbs, 15g fat, 5g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (855 kcal, 69g protein, 94g carbs, 24g fat, 13g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (214 kcal, 21g protein, 24g carbs, 4g fat, 2g fibre per person)
Friday
1799 kcal - 134g protein, 170g carbs, 60g fat, 22g fibre- Breakfast: Egg White Omelette with Peppers (167 kcal, 22g protein, 15g carbs, 1g fat, 5g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (625 kcal, 43g protein, 46g carbs, 27g fat, 7g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (874 kcal, 55g protein, 96g carbs, 29g fat, 8g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (133 kcal, 14g protein, 13g carbs, 3g fat, 2g fibre per person)
Saturday
1800 kcal - 178g protein, 181g carbs, 47g fat, 19g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (466 kcal, 32g protein, 52g carbs, 17g fat, 5g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (486 kcal, 52g protein, 41g carbs, 14g fat, 2g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (541 kcal, 53g protein, 68g carbs, 8g fat, 11g fibre per person)
- Snack: Chocolate Protein Shake (307 kcal, 41g protein, 20g carbs, 8g fat, 1g fibre per person)
Sunday
1800 kcal - 158g protein, 189g carbs, 46g fat, 29g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (357 kcal, 24g protein, 41g carbs, 12g fat, 4g fibre per person)
- Lunch: Chickpea and Tuna Salad (374 kcal, 47g protein, 34g carbs, 6g fat, 8g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (777 kcal, 68g protein, 70g carbs, 24g fat, 12g fibre per person)
- Snack: Mini Protein Overnight Oats (292 kcal, 19g protein, 44g carbs, 4g fat, 5g fibre per person)
Weekly shopping list
Protein
- Egg whites 1.1kg
- Salmon fillet 300g
- Tinned tuna in spring water 450g
- Chicken breast 725g
- Red lentils 110g
- Tinned chickpeas 310g
- Chicken thighs 260g
- Green lentils 120g
- Turkey mince lean 250g
- King prawns 280g
- Cod fillet 250g
- Whey protein powder 40g
Carbs & Grains
- Quinoa 160g
- Wholemeal pasta 310g
- Wholemeal 3 tortillas
- Low-sugar granola 35g
- Rice 4 cakes
- Brown rice 85g
- New potatoes 310g
- Rolled oats 40g
Vegetables
- Mixed peppers 550g
- Onion 6
- Baby spinach 120g
- Cucumber 2 (548g required)
- Tinned tomatoes 4 x 400g tins (1262g required)
- Romaine lettuce 190g
- Red onion 1
- Spinach 120g
- Spring onion 3
- Carrot 70g
- Cherry tomatoes 1 x 300g pack (275g required)
- Green beans 190g
- Broccoli 190g
Dairy & Eggs
- Cottage cheese 270g
- Parmesan 22g
- Low-fat Greek yogurt 500g
- Coconut milk light 1 x 400ml tin (185ml required)
- Skyr 525g
- Semi-skimmed milk 1 x 1L carton (455ml required)
- Reduced-fat crème fraîche 75g
Fruit
- berries 85g
- mixed berries 75g
- Banana 3
Herbs & Spices
- Mixed herbs 2 tbsp
- Garlic 15 cloves
- Cinnamon 1.25 tsp
- Cumin 1.25 tsp
- Paprika 2.5 tsp
- Basil, optional to taste
- Chilli flakes, optional to taste
- Parsley, optional to taste
Condiments & Oils
- Olive oil spray, optional light coating x5
- Lemon dressing 60g
- Light Caesar dressing 45g
- Honey 1.75 tbsp
- Hoisin sauce 30g
- Olive oil 2 tbsp
- Curry paste 30g
Extras
- Pumpkin seeds 19g
- Sweetcorn 110g
- Reduced-fat cheddar 60g
- Lean lamb shoulder 210g
- Sesame seeds 1.5 tsp
- Walnuts 45g
- Lemon 2
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
- Keep a bag of frozen prawns or white fish fillets as a fast protein top-up on any meal
- Frozen chicken breast portions cost less than fresh and add protein without a special shop
- Add frozen edamame to a rice or noodle dish for extra plant protein with no prep
🥦 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 166g of protein per day across the week, based on the meals actually selected — well above 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 1,800 kcal target — the difference here is that ingredients are chosen so a single shop keeps for the full week without a mid-week top-up.
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 1,800 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 Low (10–20 min/day) and use ingredients available at Iceland — no specialist equipment or advanced technique is needed.
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