What this plan is for
An Iceland low effort plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Iceland Vegetarian Freezer-Friendly Weekly Low Effort Plan — 2,000 kcal
Simple meals with minimal cooking. This 7-day plan targets 2,000 kcal/day and averages 116g of protein, built around Iceland's Iceland own label for roughly £20–30/week. Meals are built around ingredients that freeze well — frozen vegetables, frozen fruit, tofu and freezer-friendly bases — so a weekly shop keeps for longer and less goes to waste.
Your week at a glance
1 personPlan summary
SupermarketIceland
GoalLow Effort
Weekly cost£20–30 estimate
Daily average across the 7 days
2,003 kcal116g protein260g carbs56g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2000 kcal per person114g protein · 289g carbs per person
Breakfast305 kcal · 25g protein · 38g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 305 kcal, 25g protein, 38g carbs.
Recipe
Ingredients
- 175g skyr
- 40g low-sugar granola
- 80g frozen berries
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr and low-sugar granola in a bowl.
- Top with frozen berries.
- Eat straight away, or cover and chill for later the same day.
Lunch470 kcal · 24g protein · 74g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 470 kcal, 24g protein, 74g carbs.
Recipe
Ingredients
- 80g soba noodles (dry weight)
- 90g edamame beans
- ½ cucumber
- 1 red pepper
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner741 kcal · 36g protein · 129g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 741 kcal, 36g protein, 129g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 375g)
- 90g red lentils
- 1 onion
- 2 garlic cloves
- 650ml vegetable stock
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Snack212 kcal · 4g protein · 17g carbs · 1 min
Walnuts and Dried Blueberries
Made with walnuts, dried blueberries. Ready in 1 min — 212 kcal, 4g protein, 17g carbs.
Recipe
Ingredients
- 25g walnuts
- 20g dried blueberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine walnuts and dried blueberries in a bowl or lidded container.
Snack272 kcal · 25g protein · 31g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 272 kcal, 25g protein, 31g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 225ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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
Tins & Jars
Extras
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Sponsored #ad - container setup
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.
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.
- 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 2,000 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 Vegetarian Freezer-Friendly Weekly Low Effort Plan — 2,000 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
2000 kcal - 114g protein, 289g carbs, 41g fat, 46g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (305 kcal, 25g protein, 38g carbs, 5g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (470 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (741 kcal, 36g protein, 129g carbs, 4g fat, 21g fibre per person)
- Snack: Walnuts and Dried Blueberries (212 kcal, 4g protein, 17g carbs, 15g fat, 3g fibre per person)
- Snack: Pea Protein Green Smoothie (272 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Tuesday
2000 kcal - 119g protein, 213g carbs, 73g fat, 34g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (303 kcal, 25g protein, 38g carbs, 5g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (692 kcal, 38g protein, 73g carbs, 28g fat, 9g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (444 kcal, 29g protein, 52g carbs, 12g fat, 12g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (416 kcal, 14g protein, 49g carbs, 18g fat, 8g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Wednesday
2015 kcal - 141g protein, 218g carbs, 65g fat, 26g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (351 kcal, 29g protein, 44g carbs, 6g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (436 kcal, 24g protein, 41g carbs, 19g fat, 6g fibre per person)
- Dinner: Tofu Pad Thai (801 kcal, 51g protein, 86g carbs, 29g fat, 9g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (153 kcal, 17g protein, 15g carbs, 4g fat, 2g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (274 kcal, 20g protein, 32g carbs, 7g fat, 3g fibre per person)
Thursday
2004 kcal - 109g protein, 273g carbs, 51g fat, 39g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (310 kcal, 26g protein, 39g carbs, 5g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (595 kcal, 33g protein, 103g carbs, 3g fat, 18g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (647 kcal, 30g protein, 63g carbs, 30g fat, 10g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (188 kcal, 13g protein, 23g carbs, 5g fat, 1g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (264 kcal, 7g protein, 45g carbs, 8g fat, 5g fibre per person)
Friday
2001 kcal - 107g protein, 316g carbs, 38g fat, 58g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (277 kcal, 23g protein, 35g carbs, 5g fat, 5g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (511 kcal, 23g protein, 94g carbs, 7g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (739 kcal, 35g protein, 135g carbs, 6g fat, 31g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (202 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
- Snack: Mini Protein Overnight Oats (272 kcal, 18g protein, 41g carbs, 4g fat, 5g fibre per person)
Saturday
1999 kcal - 103g protein, 267g carbs, 57g fat, 26g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (358 kcal, 24g protein, 41g carbs, 12g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (516 kcal, 27g protein, 72g carbs, 13g fat, 8g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (623 kcal, 27g protein, 107g carbs, 8g fat, 10g fibre per person)
- Snack: Cottage Cheese with Cucumber (153 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (349 kcal, 8g protein, 39g carbs, 18g fat, 3g fibre per person)
Sunday
2001 kcal - 116g protein, 244g carbs, 66g fat, 35g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (300 kcal, 21g protein, 32g carbs, 11g fat, 3g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (600 kcal, 33g protein, 63g carbs, 24g fat, 8g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (902 kcal, 37g protein, 130g carbs, 28g fat, 23g fibre per person)
- Snack: Skyr High-Protein Yogurt (75 kcal, 13g protein, 5g carbs, 0g fat, 0g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (124 kcal, 12g protein, 14g carbs, 3g fat, 1g fibre per person)
Weekly shopping list
Protein
- Red lentils 190g
- Pea protein powder 30g
- Firm tofu 525g
- Eggs 6
- Tinned chickpeas 490g
- Silken tofu 140g
Carbs & Grains
- Low-sugar granola 230g
- Soba noodles 75g
- Wholemeal 2 rolls
- Brown rice 500g
- Wholemeal bread 4 slices
- Rolled oats 80g
- Rice noodles 85g
- Wholemeal pasta 85g
- Rice 5 cakes
- Oat 4 biscuits
Vegetables
- Edamame beans 190g
- Cucumber 1 (300g required)
- Red pepper 2
- Butternut squash 380g
- Onion 5
- Spinach 30g
- mixed veg 260g
- Watercress 35g
- Spring onion 4
- Carrot 1
- Celery 2 stalks
- Baby spinach 350g
- Tinned tomatoes 2 x 400g tins (661g required)
- Mushrooms 190g
- peas 95g
Dairy & Eggs
- Skyr 1.5kg
- Oat milk 1 x 1L carton (233ml required)
- Low-fat Greek yogurt 440g
- Ricotta 95g
- Parmesan 35g
- Cottage cheese 240g
- Semi-skimmed milk 1 x 1L carton (84ml required)
- Coconut milk light 1 x 400ml tin (158ml required)
Fruit
- berries 430g
- Dried blueberries 19g
- Banana 4
- mixed berries 85g
Herbs & Spices
- Ginger 1 tsp
- Garlic 6 cloves
- Curry powder 1.75 tsp
- Chilli powder 1 tsp
- Cumin 1 tsp
Condiments & Oils
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Vegetable stock 4 cubes (makes 2L; 1673ml required)
- Tahini 35g
- Peanut butter 60g
- Honey 2.25 tbsp
- Light mayo 21g
- Mustard 1.25 tsp
- Tamari 2.25 tbsp
- Olive oil 1 tbsp
- Miso paste 2.75 tsp
- Curry paste 24g
Tins & Jars
- Reduced-sugar baked beans 190g
- Mixed beans 340g
Extras
- Walnuts 60g
- Lemon juice, optional to taste x2
- Sesame seeds 2.75 tsp
- Chia seeds 5g
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 21g
- Pumpkin seeds 25g
- Dark chocolate chips 13g
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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add frozen edamame to a rice or noodle dish for extra plant protein with no prep
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
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. Bonus Card can reduce this further.
How much protein does this plan provide per day?
This plan averages 116g 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 low effort plan?
Plenty of low effort plans share the same 2,000 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 low effort 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 2,000 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Iceland.
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