Iceland Simple High-Protein Low Effort Plan — 1,800 kcal
Free 7-day low effort 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
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric. Ready in 8 min — 360 kcal, 26g protein.
Grilled Chicken, Brown Rice and Roasted Peppers
Made with chicken breast, brown rice, mixed peppers. Ready in 20 min — 520 kcal, 45g protein.
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 480 kcal, 26g protein.
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 240 kcal, 10g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Iceland.
Protein
- Eggs 3
- Chicken breast 180g
- Firm tofu 200g
- Lean beef strips 180g
- Tinned tuna in spring water 145g
- Silken tofu 150g
- Turkey mince lean 200g
- King prawns 200g
- Beef tomato 1
- Smoked salmon 60g
- Tuna steak 200g
Carbs & Grains
- Rye bread 2 slices
- Brown rice 80g dry
- Rice noodles 80g dry
- Rolled oats 50g
- Wholemeal pasta 100g dry
- Soba noodles 80g dry
- Wholewheat noodles 80g dry
Vegetables
- Black pepper pinch
- Baby spinach 30g
- Mixed peppers 150g
- Spring onion 3
- Peanuts 20g
- Sweetcorn 100g
- Edamame beans 100g
- Onion 1
- Cucumber half
- Red pepper 1
- Avocado half
- Cherry tomatoes 6
- Mushrooms 200g
- Broccoli 100g
- Asparagus 150g
- Courgette 1
- Spinach 60g
Dairy & Eggs
- Butter 5g
- Peanut butter 30g
- Low-fat Greek yogurt 150g
- Light mozzarella 100g
- Oat milk 200ml
- Skyr 150g
Extras & Condiments
- Turmeric 0.5 tsp
- Olive oil 1 tbsp
- Garlic 2 cloves
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Honey 1 tbsp
- Chia seeds 1 tsp
- Frozen stir-fry veg 150g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Cheddar reduced-fat 30g
- Miso paste 1 tbsp
- Ginger 1 tsp
- Basil leaves
- Balsamic glaze 1 tsp
- Tahini dressing 20g
- Thyme 1 tsp
- Banana 1
- Lemon juice
- Reduced-fat feta 60g
- Apple 1
- Walnuts 20g
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 low effort 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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.