Iceland Low-Calorie Swaps Weight Loss Plan — 1,800 kcal
Free 7-day weight loss 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
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 430 kcal, 18g protein.
Chicken and Sweet Potato Meal Prep Bowl
Made with chicken breast, sweet potato, baby spinach. Ready in 25 min — 500 kcal, 46g protein.
Grilled Tuna Steak with Brown Rice and Asparagus
Made with tuna steak, brown rice, asparagus. Ready in 20 min — 500 kcal, 50g protein.
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 230 kcal, 22g protein.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Iceland.
Protein
- Chicken breast 180g
- Tuna steak 200g
- Tinned tuna in spring water 145g
- Eggs 1
- Lean beef jerky 40g
- Red lentils 120g
- King prawns 120g
- Turkey mince lean 180g
- Firm tofu 200g
- Salmon fillet 180g
Carbs & Grains
- Rolled oats 80g
- Brown rice 90g dry
- New potatoes 150g
- Wholemeal roll 1
- Baking potato 200g
Vegetables
- Sweet potato 200g
- Baby spinach 60g
- Asparagus 150g
- Cherry tomatoes 8
- Spinach 60g
- Onion 1
- Sweetcorn 60g
- Frozen edamame beans 150g
- Courgette 1
- Romaine lettuce leaves 4
- Broccoli 200g
- Spring onion 2
- Cucumber 50g
Dairy & Eggs
- Oat milk 200ml
- Peanut butter 1 tbsp
- Skyr 100g
- Semi-skimmed milk 100ml
- Low-fat Greek yogurt 30g
Extras & Condiments
- Banana 1
- Chia seeds 1 tsp
- Olive oil 1 tsp
- Garlic powder 1 tsp
- Soy sauce 1 tbsp
- Lemon juice
- Green beans 80g
- Olives 10
- Reduced-fat feta 60g
- Mixed herbs 1 tsp
- Tahini 20g
- Cumin 1 tsp
- Ginger 1 tsp
- Garam masala 2 tsp
- Paprika 2 tsp
- Sea salt pinch
- Vegetable stock 500ml
- Fajita spice 2 tsp
- Light mayo 15g
- Walnuts 20g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Honey 1 tsp
- Dill 1 tsp
- Rye crackers 4
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 weight loss 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.
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.